Tag Archives: lauren bongiorno

What A Diabetic Health Coach Eats In A Day

by Lauren Bongiorno

Over the past three years, my relationship with food has significantly improved. I am no longer afraid of carbs, I no longer binge eat at night, I no longer live to eat, but rather eat to live, and I no longer use food to feed my emotions. And the best part – my blood sugars have never been better.

I always struggled with what the “right diet” to manage my diabetes was until I adapted the “bio individuality” approach. This approach means that there is no one right diet that works for everyone and we all must move towards what makes us feel nutritionally supported, energized, and in control of our blood sugar numbers.

That being said, I do believe that regardless of whether you decide to eat high fat, high carb, animal products, or not, the bulk of all of our diets should be whole, unprocessed foods.

Through trial and error I’ve learned what works for my body. I do not eat meat or dairy and I eat a high carb, low fat diet. Last week I tracked everything I ate for one day and wanted to share it with you today!

Lauren’s Food Diary

7:15 am: I woke up with a fasted blood sugar of 100. Perfect start to the day! Before breakfast I drank 1 warm cup of water with lemon to kick start digestion and hydrate the body.

8:00 am: Breakfast time! Today I was in the mood for some Blueberry Pancakes. I blended up 1/3 cup oats, 1/3 cup egg whites, ½ tsp baking soda, 1 tsp vanilla extract, ½ mashed banana.
After that I folded 1/2 cup blueberries into the batter before cooking them on a heated skillet. This is a totally guilt free recipe.

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10:15 am: My body works best when I eat small meals every 2-3 hours. Today my mid-morning snack was 1 pink lady apple + 4 celery stalks.

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1:00 pm: After one hour of cardio and weight training I ate a post workout lunch that had a balance of healthy carbs and protein. This included 1 green smoothie (1 banana, 1 cup almond milk, 1 scoop Vega Protein Powder, 2 cups spinach, and ice) + 2 slices of Ezekiel bread with hummus and arugula.

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4:00 pm: By 4pm my energy levels are still up but I start craving sugar. Instead of feeding the sugar craving I drank 2 large cups of water followed by carrot sticks dipped in guacamole. It did the trick!

6:30 pm: For dinner I met my family at a café. I try my best to not use eating out as an excuse to “fall off the wagon”. I looked up the menu ahead of time and was thankful for the healthful choices! I ordered a plate with avocado toast, 1 cup of vegan three bean chili, and massaged kale with smoked salmon.

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Total carbs for the day: 206
Total insulin: 24 units

Eating healthy does not have to mean restriction. It’s all about intuitively finding what works for your body and making decisions based off that to feel empowered.

What is one step you can take today to move towards intuitive eating? Did anything surprise you about my food diary? If you have any questions or comments please click the “Leave a reply” link at the top of this post. Thanks.

Lauren Bongiorno is a Type 1 Diabetic, Diabetic holistic health coach, qualified yoga instructor, and motivational speaker. Lauren has lived with Type 1 Diabetes since 2000 and has proven that no matter what your challenge in life is, taking control of it starts from the inside out with a healthy mind and body. With a background in holistic health, personal training, division 1 collegiate soccer, and yoga, Lauren is the Brand Ambassador for Gluco Perfect. You can connect with Lauren on her website at laurenbongiorno.com and follow her Instagram and Facebook pages for daily inspiration.

How to Tell Your Significant Other That You Have Diabetes

love heart

by Lauren Bongiorno

For the past five years my boyfriend Kris has been so supportive of my diabetes. He gets me coconut water or a bowl of fruit when I’m low. If I test my blood sugar, he always asks for my numbers and if I’m cranky, the first thing he says is, “test your blood sugar, you might be high”.

Even though for the majority of our relationship he has been more than caring and understanding of the challenges that come with living with this disease, he wasn’t always. And the reason for that is because for the first two months of our relationship, I didn’t give him the opportunity.

Let me explain.

Sharing with family and friends that you have Diabetes is one thing, but telling someone with whom you are just starting to date, that’s a whole other ball game.

Kris and I began dating our senior year of high school and for the first two months of our relationship, I did my best to hide my diabetes from him. I made sure my insulin pump was always hidden in my clothes and I always went to the bathroom to test my blood sugar. I was extremely fearful that he would reject me for having a disease.

One Saturday night after dinner we came back to my house and I decided to break the news to him. All throughout dinner I was playing out in my head how I thought the conversation would go. I believed it would end with him being embarrassed to be dating a girl who had something wrong with her.

When I finally mustered up the strength to tell him, he laughed a little, smiled, and said, “Oh I know already. My friend’s knew you had diabetes and told me months ago. It really doesn’t matter to me! I just figured you’d tell me when you were ready.”

It was like a weight was lifted off my shoulders. I wasted months of freaking out for nothing!

Recently I came across an article in the Diabetes Forecast Magazine on this topic where Tracey Neithercott says, “We often project our own feelings about diabetes onto the person we’re dating. If you see diabetes as something to be ashamed of, or if you see yourself as somehow deficient simply because of your diabetes, you may expect others to treat you accordingly. The goal, then, is to work through those feelings until you accept your disease an understand that diabetes doesn’t make you less worthy of love.”

I think that this is a really strong point that Tracey makes. If we accept ourselves fully, we can then open up and allow our significant others to accept us fully as well. In the small chance that your partner thinks less of you because you have diabetes, that may be an opportunity for you to reevaluate whether this is someone with whom you want to share your time.

If you’ve ever felt nervous or fearful to tell your significant other you have diabetes, you are certainly not alone! But the lesson here is to give your partner the opportunity to be supportive and understanding. Chances are, telling them will go a lot smoother than you can imagine and it will even bring you two closer since you are sharing such a big part of your life with them.

How long do you think is enough time to wait before telling your significant other you have diabetes? Can you relate to these fears above? Let us know.

Healthy Alternative to Movie Theatre Popcorn

by Lauren Bongiorno

Healthy Popcorn Created By Lauren Bongiorno, Integrative Nutrition Health Coach, Yoga Instructor, Bootcamp Instructor, Blogger, Motivational Speaker, Gluco Perfect Brand Ambassador and Type 1 Diabetic

In light of National Popcorn Day that recently passed on January 19^th, I thought I would share one of my favorite snack recipes. A few years ago I read that popcorn is actually a really great snack for diabetics because of the high fiber content and low glycemic index. I always found however, that when I went to the movies and got the popcorn they sold there or made popular brands of microwave popcorn at home, my numbers would skyrocket to the 300’s hours later.

When I started becoming more passionate about nutrition and looking deeper into what was really in our food, I learned that even though popcorn in it’s natural state is healthy for diabetics, the one sold at the movie theatre and most ones you pop in the microwave at home are extremely processed. They are filled with hydrogenated oils, artificial flavoring, sodium, TBQ (toxic chemical), and loaded with butter. It’s actually a diabetic nightmare (and really a nightmare for anyone)!

If you prefer pre-packaged popcorn, I recommend going with these healthier alternatives: Skinny Pop, LesserEvil Buddha Bowl Popcorn, or Tree of Life (yes, a healthy microwavable brand). And if you’re looking to take it a step higher, see one of my favorite recipes for popcorn below! Since popcorn and movies go together, like peanut butter and jelly, I recommend portioning out 3-6 cups of popcorn for yourself in a small bowl. That is equivalent to about 15-30 carbs, and that way the movie doesn’t distract you and lead you to overeat.

Recipe: Homemade Popcorn

Yields about 8 cups (1 large bowl)

What You Will Need:

½ cup organic popping corn kernels
2 tablespoons coconut oil
Celtic sea salt (unrefined)
Dark chocolate

Directions:

Heat a pot over medium heat.
Add coconut oil and let it completely melt. Once melted, put a few kernels into the pan and wait from them to pop.
Once kernels pop, place the rest of the popcorn kernels into the pan and cover.
After kernels begin popping, begin to shake every 10 seconds or until you hear popping slow down. When popping slows down, remove the pot from heat and continuously shake for 15 seconds.
Pour it into a bowl and top with sea salt and melted dark chocolate and enjoy!

I also wanted to share the brands of ingredients I use. Click the links below to find them easily and enjoy:

Popcorn kernels: Arrowhead Mills Organic Popcorn — 28 oz

Coconut oil: Spectrum Unrefined Organic Virgin Coconut Oil — 14 fl oz

Celtic sea salt: Selina Naturally Celtic Sea Salt Fine Ground — 1 lb

Dark chocolate: Pascha 85% Cacao Organic Bitter-Sweet Dark Chocolate Chips — 8.8 oz

Are you a diabetic who loves to eat popcorn? If so, try this recipe and let us know by clicking here how you like it!

Raising Awareness For National Diabetes Month

By Lauren Bongiorno

According to the American Diabetes Association, which is celebrating its 75^th anniversary this year, education and awareness is a key component in preventing the following statistics from continuing to rise in the future years:

Diabetes affects nearly 30 million children and adults in the U.S today — nearly 10 percent of the population
Another 86 million Americans have prediabetes and are at risk for developing type 2 diabetes
One- third of American adults will have diabetes by 2050 unless we take steps to stop diabetes
Every 19 seconds someone in the U.S. is diagnosed with diabetes
Diabetes is the leading cause of kidney failure
60 to 70% of people with diabetes have mild to severe forms of nerve damage that could result in pain in the feet or hands, slowed digestion, sexual dysfunction and other nerve problems

*The above statistics are cited from the American Diabetes Association, 2015.

In honor of this November’s American Diabetes Awareness month, the ADA is holding a campaign to STOP DIABETES. They are gathering up as much support as they can for diabetes research, advocacy, and community outreach in order to help spread the message that all of us need to take a stand against this disease.

American politician Barbara Mikulski once said, “Each one of us can make a difference. Together we can make a change.” Whether or not you have diabetes, here are 5 ways you can help spread awareness to get this country one step closer to health and happiness by stopping the harmful effects and diagnoses of diabetes:

1. Start at home

Start the awareness at home by talking with your family about the importance of healthy blood sugar levels. You can also discuss the difference between type 1 and type 2 diabetes and stress that type 2 diabetes is preventable by keeping a healthy diet and exercising.

2. Participate in a Fundraiser Walk

Join JDRF and ADA in one of their walks that are held nationwide to fundraise for education, research, and advocacy. You can register to join your local JDF ONE walk or ADA Step Out: Walk to Stop Diabetes.

3. Help support children at school

Once called “Adult Onset Diabetes,” Type 2 diabetes now affects a growing number of children’s lives. One way to help support children is to work with your local school to invite a health care professional to speak about diabetes. Another suggested is to help the district get less fried food and added sugar in the cafeteria and more fresh fruits and vegetables.

4. Organize a walk or workout

Become a motivator in your community and organize a walk or workout with a group of people to help each other stay accountable!

5. Organize a community support group for people with diabetes

When you take the time to come together with like-minded individuals working towards similar goals, you get a support system and realize you’re not the only one out there with the same issues and concerns. The idea is to create a sense of unity that is about joining forces to help each other through the challenges of diabetes and fight against the disease.

November 14^th was World Diabetes Day but let’s not let that stop us from continuing to raise awareness and giving support to those who need it each and every day of the year!

How To Stay Positive When Recovering From Life Challenges

by Lauren Bongiorno

Lauren Bongiorno Stretching After Injury

Over the summer while working out in my yard, I heard a popping noise in my left knee. I instantly started crying from the pain and when I tried to straighten my leg out but couldn’t, I knew I had a serious injury on my hands.

After a visit to both the emergency room and an orthopedic doctor, I learned that I sprained my right lateral collateral ligament pretty badly. I was told that I needed physical therapy twice a week for the next 3 months and needed to drastically modify my workouts so I wouldn’t further injure my knee.

If you’ve ever been injured, you know how frustrating it can be. As a result of the injury there are a lot of limitations and a lot of precautions that more often than not interfere with your daily routine. Once the doctor told me of my injury, however, my first thoughts were not about what I couldn’t do, but rather what I still could do.

In the weeks recovering form my injury, instead of running outside for cardio, which has high impact on your knees, I rode my bike and used the elliptical at the gym. Instead of my intense power yoga sessions, I focused more on slow deep stretches and meditation. And instead of leg days that usually consisted of lots of jumping and heavy squats and lunges, I focused on building my upper body strength with exercises like pull ups, pushups, shoulder presses and tricep dips.

Even though I could not work out as hard as I normally would have, I knew it was so important to stay active to keep my blood sugar levels from spiking and to keep my stress levels low. It didn’t matter that I wasn’t running 10 miles a day or squatting with heavy weights. All that mattered was that I was moving my body and staying active, using what I had to do what I could because every little bit makes a difference.

I truly believe that injuries, just like diabetes and all of life’s other challenges should be approached the same way:

With acceptance
You may not be able to control what happens to you but you can control how you react. Once you can accept the challenge that has presented itself, you can begin focusing on seeing the positive in a situation and cultivating strength to help you get through it.
With patience
When a new challenge presents itself there may be frustrating times, but the important thing is to be patient. To know that the moments of struggle are not permanent, and they will pass.
With perseverance
Above all, we must believe that challenges are not meant to be roadblocks, but only bumps in the road. No matter how many bad days you have, or moments of self doubt and sadness, or no matter how many times you get knocked down, the important thing is that you get right back up and keep fighting to be the healthiest and happiest you.

No More Excuses: 3 Steps To Start an Exercise Routine That Will Stick!

Lauren Bongiorno in a Yoga Pose

by Lauren Bongiorno

Aside from the food you’re putting in your body, exercise is a KEY component to keeping your blood sugar numbers in a healthy range and in avoiding those high spikes us diabetics tend to get in the morning and after meals. One of the most beneficial effects exercise has on diabetics, along with everyone else as well, is that it helps the body increase its insulin sensitivity.

A higher insulin sensitivity is SO important because it allows the insulin to take the glucose out of the blood in a quick and effective manner. When the body has poor insulin sensitivity, there are an array of negative effects that may occur: inflammation in the body, reduced athletic performance, low energy, increased risk of heart disease, weight gain, and may result in eye and feet problems.

While everyone knows that exercising is healthy, sometimes we let our excuses get in the way. We know them all too well: I’m too tired; I had a long day; I have a headache; My blood sugars weren’t good today; the gym is too far of a drive; I have to cook dinner for my family tonight. The list is endless!

So how do we overcome these excuses and make exercise a top priority in our lives in order to stay healthy, increase insulin resistance, and prevent future complications? Well, we can start here with these 3 steps anyone can take to pushing their excuses aside and making time to get active:

1. Change your perspective
Instead of viewing working out as a job or something you have to do, change your perspective and look at it as something that you GET TO do. You might not be able to control the fact that you have diabetes but you do have the ability to take better control of your blood sugar numbers through moving your body! It’s also an added bonus that working out boosts our mood, increases our energy, and gives us a sense of accomplishment!

TIP: There are a million excuses we can make to not workout. Try writing down a list of reasons you want to work out and hang it somewhere you can see every day!

2. Make a plan
Step two is to make a plan. Just like you schedule in work meetings, allot time each day to get active. On Sunday night I like to write out in my planner what workouts I’ll be doing each day and when. Whether it’s riding your bike outside, going for a run, circuit training, a spin class, a zumba class, dancing, make it part of your weekly routine! Note, before starting any exercise routine, please consult your physician.

TIP: Try doing this quick, no equipment at home workout:

50 jumping jacks
40 bicycle crunches
30 mountain climbers
20 squats
10 jump switch lunges
Suggestion: Repeat circuit 3-4 times

3. Journal
Journaling is a great way to not only help you track your progress toward a particular fitness related goal, but writing can help improve your connection between the mind and body. At the end of the day, reflect on how you felt after your workout. Did you have more energy? Were you able to do more cardio than the week before and felt a sense of accomplishment? Did your cravings for junk food increase? Decrease? When we reflect on how the body is feeling, a connection is formed between our actions, and the result of those actions on our overall health.

TIP: Keep a notebook next to your bed and take 10 minutes before going to sleep to reflect.

What I love most about these 3 steps is that they’re simple, but completely manageable! They’ve made a great impact on my life and I hope that they will help you as well!

Share with us below how YOU stay motivated to workout! We’d love to hear!