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Question: I don't like to hang out with my friends and watch them eat the food I want to eat, like pizza. What should I do? I want to spend time with my friends, but this is hard.

Have you considered telling your friends how you feel? You might be surprised by how understanding they can be. Dr. Rhodes, reminds us that, "a healthy nutritional plan is good for everyone, not just people with diabetes." She suggests that you plan activities with your friends that don't involve food, like going to the movies, playing sports, or even doing homework!

Question: I got sick earlier this week. I know cough medicine has sugar in it. What do I do?

Being sick isn't fun for anyone. Some medications do have sugar but Coach Kirsten Ward says a small dose shouldn't increase your blood sugar too much. You do have choices when it comes to cough medicines--ask your doctor or pharmacist about sugar-free options. Also check with your doctor if you are taking other medications--some cough medications cannot be taken with prescription meds. If your cough or fever won't go away after a few days, or you're having trouble controlling your blood sugars, be sure to contact your doctor. Also, remember to get your flu shots!

Question: I feel embarrassed when I have to eat in the middle of class or I have to leave class to check my blood sugar. What can I do?

It is completely understandable to feel self conscious when you have to check your blood sugar or treat a low blood sugar in the middle of class, especially when you're trying not to be noticed. Good for you though for recognizing the need to put your health first! Coach Kirsten has a few tips to help you manage your diabetes:

1. For treating low blood sugars, keep snacks that you can easily hide in your pocket or in the palm of your hand, like jelly beans, small licorice, or lifesavers. Of course, you can always get some glucose tabs. They are quick and don't spoil. Also, there are "glucose bits" in a wide variety of flavors.
2. Use a blood glucose meter that works for you. Try finding a meter that is small and does not "beep" while you are using it. You can check your blood sugar underneath your desk in your lap and most classmates will not even realize what you are doing.
3. Remember that we all think that people are watching us but the reality is that most of the time, they are focused on themselves. If you can remember this then you will be less worried about what other people are thinking about you.

Question: How do I stay motivated when I'm trying to lose weight and stay healthy?

Eating healthy and exercising can be hard habits to maintain, especially when they're new for you. According to Coach Kirsten, it's not unusual to lose motivation after a few weeks or months. To stay motivated, she recommends you that you set smaller, realistic goals. If you are trying to lose weight, be sure your weight loss goal is realistic. Trying to climb Mount Everest before doing some smaller hikes would bring anybody tumbling down the mountain! Find a partner (or group) that shares your goals and can encourage you. Usually when one person is down, another person is up and vice versa. Don't forget to reward yourself! Try rewards that don't break your new habits (no junk food or days off from exercise). Kirsten also suggests that you write your goal someplace where you see it every day. Also, create a vivid picture of your goal. Imagine how you will feel when you reach it. You can keep this image in your mind, or go ahead and make a collage or photo. Keep it someplace where you can see it regularly, as it'll help to keep you focused. Finally, Coach Kirsten wants you to remember that if you "mess up" it's ok. Don't punish yourself. Think about what caused the "breakdown", figure out how you can avoid that in the future, and re-commit to your goal!

Question: I sometimes have cravings for sugars during my menstrual period, what should I do?

It is common for women to have food cravings during their menstrual cycle. According to Coach Kirsten, "Cravings for sweets may be due to a fall in blood sugar which causes fatigue and low energy." She recommends a few quick tips to prevent cravings while managing your blood sugar:

1. Stay away from foods with processed or refined carbohydrates (cakes, cookies, crackers, sweets). The processed and refined foods will increase your blood sugar quickly. Try eating less-processed carbohydrates and whole grains.
2. Eat lean proteins like chicken, fish, lean meat, tofu, and nuts. Protein will prevent your blood sugar from rising too quickly by slowing down the digestion in your stomach.
3. Eat consistently: Eat at scheduled times so that your blood sugar does not drop which will cause a craving.
4. When you have a craving, drink water or go for a walk!
5. If nothing else works, remember that having a little bit of that salt or sugar item that you crave every once in a while is okay. Just remember to watch your portion!

Question: I have been under a lot of stress lately and have not been eating right or exercise. I know that I need to get back on track, but I'm having a hard time figuring out how to do that. What should I do?

At some point, everyone feels the effects of stress. Often we forget that exercising and eating right can help with stress. Sometimes the thought of eating a cupcake sounds like a better idea than taking a walk or calling a friend. But it's important to remember not to let your stress take over and undo all of your hard work. Coach Kirsten, shares a few of her tips for how to eat right and exercise:

1. Use smaller plates. If you eat on a smaller plate it will help keep the portions smaller and it "tricks" your brain and stomach too!
2. If you plan on eating something with sugar, remember to always eat protein! Protein and healthy fat help to slow the absorption of sugar so your blood sugar will not rise as high or as quickly.
3. Choose a physical activity that you like and get moving!

Question: Will I have any problems at the airport if I need to travel with my insulin and syringes?

What a good question! The airlines have become stricter about liquids and gels so there are a few things you will need to do to make the process through the airport easier. Coach Kristen has a few travel tips:

Before you leave:

1. Ask for a letter from your doctor stating that you have diabetes, just in case you need it.
2. Call the airline and ask them for their specific requirements.

What to bring with you:

1. Your doctor's name/phone number.
2. Keep all medications/syringes/insulin with you in your carry on bag
3. Extra supplies for a week (strips, syringes, insulin, other medications, etc.) in case you get stuck and can't get home.
4. Snack/food items, you want to have a pure sugar snack (like licorice) not just a sandwich, in case you have a low blood sugar.
5. Don't forget to check your blood glucose more frequently, especially when changing time zones.

Insulin and syringes are allowed through security. Remember to carry all of your diabetes supplies in one clear plastic (zip lock) bag. All medications/prescription supplies should have the original labels with the patient's name on them. The name should match the name on the airline ticket.

Question: I've always been on sports teams, and I have friends who are more overweight than me. How did I get diabetes?

Everyone is different. According to Dr. Rhodes, "There are a number of different risk factors for type 2 diabetes that affect people to differing degrees. Being overweight is certainly a significant risk factor. Other risk factors include having type 2 diabetes in your family or being a member of certain high risk racial/ethnic groups including Black, Hispanic, Asian and Pacific Islanders." In other words, being overweight isn't the only reason that people develop type 2 diabetes. However, exercise is an important part of diabetes management. Talk with your doctor about your sports teams.

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