Do You Have a Glucose Meter?

I recommend everyone purchase their own glucose meter as part of their “wellness tracking”.

Digital health and personalized wellness is so popular now and more people are  interested in managing their own health by changing lifestyles and healthier living.

This is your “Fitbit for blood sugar”.

Since the research is showing how blood sugar levels between 105 and 120 can have inflammatory effects on the body, I recommend you know your numbers! Test your blood sugar fasting as well as directly after a meal and 2 hours after. Experiment with different foods.

I checked at Costco today about the price. The actual glucometer is about $12 and the lancets and test strips are the expensive part. I have attached a photo of mine here.

Test strips are far and away the most expensive aspect of using a blood glucose meter. Prices on test strips can range anywhere from $8 to $50 or more per box of 50. Some manufacturers with more expensive strips offer co-pay assistance programs to help drive the cost of test strips down into this range.

If your glucometer is simple to use, you’re more likely to test as often as you should. For most users that means a bright, easy to read screen, buttons that are easy to handle, forgiving test strips and a reasonably small blood sample.

We now know that even in healthy people, high blood sugar after meals can, over time, damage the body, even if it never causes diabetes. In short, it’s no longer just certain people who need to worry about their blood sugar; it’s pretty much everyone. It should concern you even if you’re thin and healthy, and especially if you don’t get much exercise

CLICK HERE to learn about my Sugar Buster Program.

Top Ten Ways to Incorporate Physical Activity into your Day

Daily physical activity is as important as getting quality sleep. So many people use the excuse that they don’t have “time”. I schedule physical activity into my day just like any “appointment”.

Dr Karen’s Top Ten Ways to Incorporate Exercise into your Day

  1. Schedule physical activity into your calendar like you would any other appointment.
  2. Exercise first thing in the morning so you get it done.
  3. Park your car farther away from the shopping center.
  4. Take a “walk break” whenever you can find the time during the day.
  5. Taking short 10 minute walks a few times a day will do wonders for your metabolism AND consider a stand up desk
  6. Play with your pets! A great activity for everyone.
  7. Choose the stairs over the elevator.
  8. Replace your office chair with an exercise ball that makes you move more. Buy a jump rope or mini trampoline and have “mini workouts” throughout the day.
  9. Go for a walk after dinner.
  10. When vacuuming try to use your arm, back and abdominal muscles to push the vacuum.

Do You Weigh Yourself Every Day?

For so many of us the scale is a source of stress and self-loathing.  Conventional wisdom tells us not to weigh ourselves more once a week. What do you think?

I personally feel this is a personal decision. The scale is just one “tracker” to assist us with our wellness goals. I recently purchased an Apple Watch and it gives me many ways to track my wellness goals. I don’t let any single measure determine my absolute success. I do know that having an extra salty meal (or miso soup) can add a few pounds due to fluid retention.

People with a history of eating disorders often obsess about weight and respond to falling or rising numbers on the scale with extreme dieting or binging.

Many people confuse  “weight loss” with “fat loss” . These are are two separate concepts. Consider this – we will lose a few pounds if we sit in a sauna for a while. In fact my husband was a wrestler and he tells me of the crazy ways wrestlers try to drop weight fast to meet a weight requirement for competition.

There are so many things that can affect our weight so don’t let the scale determine your overall wellness success. How about if you weighed yourself a couple of times a week?

Here are some tips

  1. Space your weigh-ins.
  2. Get your body composition analyzed and track your body fat percentage.
  3. Weigh yourself at same time of the day.
  4. Measure your waist circumference.
  5. Pay attention to how your clothes fit.

Don’t let the scale trick you!