An interesting fact I only discovered recently was that the data I collected with my sensors will not be stored on my PC even when I download them from the hand held gadget. Naturally that makes it quite impossible to do any long term analytics. There also is no way to store the Freestyle Libre data in a format that would allow me to use an analytical program. The only thing I can do is compare the ready made analysis from one day or month with another. I find that rather annoying, so I called support. They told me that only the cloud system they’ve got will store data long term.
And I hate cloud based systems. I do not want my data, regardless which data, to be anywhere but on my own PC if at all. That might be old-fashioned but I do not trust the security, no matter how often anyone assures me that their security is the best. Imho there’s no better security than a PC that’s not online. That way, no sensitive data (and health related data is considered extremely sensitive) will ever get out of my sight. So in my eyes, not having an option to store data long term on my own PC is a huge drawback of the software.
Since I didn’t know this beforehand, I wasn’t able to compare the latest with earlier data or to spot a trend. Of course some things with my blood sugar were pretty straightforward: higher blood sugar levels over Christmas and New Year and whenever the cold showed up again (and it raised its ugly head several times already this year). Also, I had several really low blood sugar drops. Measurements went as far down as 70-75mg/dl which isn’t critical yet (Hypoglycemia starts at 50mg/dl) but the gadget still warned me of low sugar levels.
I found that they show up more often when I had eaten a lot of “junk” food (like white flour rolls, cookies, cake, and the like). That’s a sign that my body produces a lot of insulin to cope with the influx of sugar, but because it’s a sugar variant that’s easily digested, it vanishes out of the blood stream so fast. Then, the remaining insulin calls for MORE carbohydrates. It’s a vicious cycle because if one really follows that craving one naturally gains weight. Its best to ignore the tiny piranhas gnawing at your intestines. I drink some water and sit it out (or go for a walk).
Since most of the time my blood sugar is too high, not too low, I drink a glass of grapefruit juice daily. I get a small but short lived spike shortly after drinking, but the dropdown later makes up for it. Grapefruit juice takes the blood sugar down better than my medicine. I highly recommend grapefruit juice (try to get some that has been freshly pressed, it’s tastier) for diabetics like me. It generally helps to get a grip on your blood sugar.
As I said last time, Romans liked colors. They painted the walls of their homes with different shades of red, white and green, often mixed with mosaics, patterns, or detailed murals. Often, the outsides of the houses were painted too. In the recreated houses in Xanthen, the color of choice was a dark-ish red. In these two photos you can see a restored restaurant, but the color was the same as on the private homes. I cannot tell you if the archeologists got that from research in Roman documents, from finds on other sites (like Pompeij) or from finds on this site, but it surely looked nice.
The restored restaurant even had a cellar, a feature many of the houses didn’t have. But the restaurant had to keep wine and vegetables cooled. Storing them underground was the best way to keep them because even in summer, the soil remained fresh and cold in a cellar. The thick walls and the buried amphorae ensured this. Food was fetched as needed.
I can’t tell how many houses shared this feature but would expect that at least the upper class had their own cellars if for wine only.
Not far from the restored restaurant were the remains of a smithy. You can see how sturdily the foundations were built. Some bricks were built in vertically to better spread out the weight of walls, floors, and furniture resting on top of them. This photo is quite interesting because by the size and form of the foundations one can determine where the walls used to be, and also where the furnace and the anvil must have stood.The open areas between the foundations were there to allow the hot air from the floor heating to circulate.
I had my diabetes completely under control until early November. With a weekly average around 118-120mg/dL (which converts to 6,5-6,6%), my blood sugar levels resembled that of a healthy human. However, my skin is still thinner than usual and the nail of my left thumb easily rips (from the tip of the nail downward into the flesh which hurts like hell). I blame these symptoms on my diabetes since I’ve never had them before the diagnosis.
Then, Stress (yes, capitalized) hit me hard. My eldest, her best friend, and my youngest decided to move, and I had to fight myself through a mountain of paperwork, battle off an unreasonable landlord, help carry furniture and clothes six floors down and four flours up.
During that time I still managed to eat only twice a day, and I’m proud to say that despite the Stress, I did not gain weight again (something I’m prone to do when stressed). I also managed to eat reasonably well during Christmas. Only the Chinese food we had on the 25th was a disaster for my diabetes, but I’d already anticipated that. Still, my blood sugar levels worsened from early November on until past x-mas. Then, I got a cold (seems obligatory for me between the years) and my sugar levels exploded. Some days they didn’t even go below 160mg/dL no matter how much exercise I got or how little I ate.
Some research revealed that my own liver was at fault. Due to the fact that my body was battling the cold, it had decided we’d need more energy to get that done. So it freed sugar from its fatty deposits. Unfortunately my cells weren’t responsive enough (yet) to funnel the high amount of sugar out of the blood stream fast enough.
Now that the cold and the Stress are mostly over, blood sugar levels are getting more normal again. I’ll keep monitoring them and will keep you posted on my progress. I’ll also return to a one-carbohydrate-free-meal-a-day strategy as soon as it gets a little warmer. After all, I want to lose some more weight this year.
At home the Romans dressed casually but, since Germany was a comparatively cold country, with warm dresses. The Roman men adapted with time and often wore the long under-trousers that German men wore. The toys of the children were often similar to those still used today (waddling animals like ducks, spinning tops, marbles, etc.). Shoes were made of leather and protected the feet from the cold and the sharpest shards. Still, you felt every stone through the thin sole (I know because I bought a pair for myself. They’re very comfortable but much like walking barefoot).
As far as I could tell, Romans loved bright colors. The fabrics in the rooms we saw were mostly yellows, greens, reds, and the natural shades of wool. Strangely enough I didn’t see any floor coverings or wall hangings (like carpets or tapestries). I’m not sue if they didn’t exist or if the reconstructing people just didn’t think them important. To me, the rooms looked rather spartan (in the modern sense of the word since Romans most likely didn’t copy Spartan living styles 😀 )
When the Romans left the house, they had a strict dress code. The amount and quality of the fabric a person wore depended on the family’s financial situation. The more and the better, the higher your status. Togas were used for keeping warm during winter but also for showing respect. For example: women who didn’t cover their feet with the toga they were wearing weren’t respectable. In Roman times, only whores and the very poor would show their feet. A man could even divorce his wife if she was seen withe more than the tips of her toes showing beneath her toga. So the picture on the right is wrong in that regard (I’ll tell you in a later post how I learned these details).
As you can see in the picture on the left, security measures during work weren’t yet invented. Like this smith, the Romans wore comfortable clothes for even the most dangerous work. I bet there were a lot of work related accidents.
Germans wore far warmer clothing. Since they didn’t have amenities like heated floors, they wore long skirts and heavy trousers even inside their houses. Outside they usually had several layers to keep off the cold and the rain. I guess in summer they wore pretty much the same indoors as out. But our guide didn’t say anything about that, so that’s guesswork on my side.
I believe that most Romans in Xanthen bought their fabric from Germans except for the richest who surely imported theirs directly from Rome. But not everybody had the means to do that. Our guide confirmed active trading.
In November when I normally participate in the writing marathon NaNoWriMo, it was decided that my eldest daughter could move out of the assisted living home into her first ever flat that she wanted to share with her BFF. We agreed that she should be trained in budgeting and cooking until the two girls found a suitable flat. Of course considering the current limited market for flats, we thought we’d have three to four months to get everything sorted.
Surprise, surprise, by the second week of November, they had secured a newly renovated flat that lay in the budget (money-wise and size-wise) with four rooms, a big kitchen, a bath room and a separate toilet room. The girls were excited … me too until I realized how much trouble that spelled for me: bureaucracy. I filled in application after application, canceled living quarters here, ordered energy there … One day I took twenty-two letters to the post office, mostly applications for one thing or the other.
It seemed to take forever, but in early December, we got the go ahead and were able to finally sign the rental agreement. So the kids began to pack their things. In the excitement, they cycled box after box of stuff from their old living quarters to the new flat. Expecting to get most boxes out of the way easily, I drove to my daughter’s best friend’s 6th floor flat with my car to empty it out except for the furniture that would need a van (to be rented).
We worked from morning till nightfall, and there was still more (It wasn’t as bad as in the picture, though). So the kids used their bikes again the next day. Then, the flat’s neighbor attacked my daughter’s BFF with a picture on a canvas so badly that the BFF had a severe concussion. The police got involved which meant we had to go to the Police station to give our statements. Then, the landlord’s property manager set a tight deadline. Due to the holidays, the flat had to be empty by 4pm on the 28th, and the bedroom, which had been painted green by the previous inhabitant, had to be painted white (that was last Tuesday).
I alerted my family and friends, and great guys that they are, they came. In a concerted effort we emptied the flat, painted the room, carted all the furniture to the new flat (4th floor), put all the bulky waste on a trailer, and cleaned everything. Trust me, I’ve never been this tired in my life.
Therefore I’m hoping for a peaceful and quiet Christmas time. I will not write between the years even though I urgently need to. I’ll read and relax so I’ll be fit again for next year.
And I wish you the same.
I’m sorry for not writing any Christmas cards this year or for sending out presents too late. But as you can see, there weren’t enough hours in the day and not enough energy in my aging body. Hugs to everyone who things (s)he needs a hug. Those I’ve got plenty.
I wish you all a Merry Christmas and a Happy New Year.
We’ll see/read each other again in 2019 (I promise more blog posts about the road trip I took with my husband, and about my diabetes controlling efforts).
To get my weight down and become free from diabetes, I decided to start a second round of strict application of Dr. Fung’s recommendations. Since I love science (after all I’ve got a PhD in science), I decided to document my journey.
Therefore, I got my husband to wear one of my Freestyle Libre pads for a week as a first step. He is slim and non-diabetic, so I got a baseline I could aim for. In the picture on the left, you see the data for two typical days for me (and that’s already spectacular for a diabetic). On the right is a picture of the data of two typical days of my husband (the baseline I’m aiming for). You can increase the sze of the pictures by clicking on them (they’ll open in a new tab).
You can see that his measurements (the blue line) are nearly always (99%) inside the grey area that indicates good blood sugar levels. Also, his spikes are much more pointy, which means that even when his blood sugar spikes, it comes down fast. My blood sugar spikes are much more rounded which means it takes my body a lot longer to get it transported out of the blood stream. Also, on average, my blue line is higher than his and more of my spikes leave the grey area.
For better comparison, I accumulated data for one week for both of us (an option of my analytical program) into a graph of daily averages (see the next two graphs, mine is on the left, hubbys on the right).
Not only is my Median (that’s a special kind of average; if you’re into math, you can find an explanation here) much higher than his, the spread is much wider (meaning that there are more data points with much higher or lower values than the Median than in my husband’s data pool) and the nightly dips aren’t as pronounced.
So my goal is to get my weekly accumulated Median as close to his as possible over the next months. I’d be happy if you’d share my journey. If you decide to play along, please let me know if Dr. Fung’s advice works for you. Next week I’ll tell you more about my journey (mostly how I felt, how successful I was at keeping to Dr. Fung’s recommendations, and the changes to my weight and diabetic data).
One of the shops we visited was a smithy. I was surprised by the tiny size of the fireplace (that’s the little gridiron in the middle of the red painted wall). I think in winter, it must have been quite cold for those people who didn’t have floor heating. After all, Germany was colder, wetter, and all in all less comfortable that Italy. I’m sure many of the inhabitants wished they’d stayed in Rome.
The smithy worked with silver if I remember correctly. For an iron forge, the furnace is too small. Not too far from the recreated houses were the remains of a iron forge, and it had three furnaces and ground heating. However, it hadn’t been reconstructed, so one had to use one’s imagination.
Everyone who owned a little shop worked and sold their wares from home (on the other side of the bellows, outside the picture, is the room-wide wooden counter for selling wares; the whole front of the room could be opened to the street). There was no separation between small and medium sized businesses and the owner’s living quarters. They were mostly in the same house. Only big industries (like the dockyards, farming, or stone masonry) had their work-spaces outside the city.
Romans loved luxury, and those who could afford it, wanted to celebrate like in Rome. So there were restaurants with bed-sofas. Each of the little rooms (see picture) could hold nine men (no women allowed there unless they were whores). It surprised me to learn that Romans didn’t always lie down for eating. That was only done for feasting. At home, they had wooden tables with chairs or stools. The children often stood while eating.
Romans also insisted on cleanliness. Bath houses were spread throughout the city so every citizen had access. There was a really big one for the higher classes near the town center, but the park’s owners had built the museum on top of it. Still, there were enough foundations to understand the basic layout. Also, they had reconstructed on of the bath houses.
The genders bathed in different facilities. The first room a customer entered was a cold room for undressing. The next one was already quite warm and had basins with warm and cold water. It as often used for shaving and washing before one went on to the last room. Upon one’s return it also served for cooling down slowly. It was heated extremely well and the water was as warm as it is in one of today’s bathtubs. The main point of this room was relaxation (and surely talking business as well). The big bathhouse had some smaller rooms at the side for massages or whoring or simply for resting, but the reconstructed bathhouse didn’t have those.
I was most delighted by the colorful designs of the houses. The archeologists used historical finds from other areas to recreate the rooms, and they were much more colorful than what I’d anticipated.
In a nutshell, Dr. Fung recommends to eat more fat and less carbohydrates (because those are responsible for high insulin levels that trigger weight gain and diabetes) and condense the times you eat into as small a time window as you can stand. The minimum time between the last meal of the day and the first meal of the next day should be 16 hours or more. That is called intermittent fasting.
The first time I followed Dr. Fung’s method, I ate once a day from Monday to Friday and kept carbohydrates (see picture on the left) to a minimum. On Saturday or Sunday, I allowed myself to eat bread (the one craving I had) and ate three times a day (late breakfast, normal lunch, early dinner; keep in mind that Germans usually eat a cooked lunch and bread for dinner). I did not touch any alcohol.
What surprised me most was that I did not feel tired and that I did not crave food all the time. My energy levels were up, I was alert and felt well rested even if I slept too little. My blood pressure and heart rate went down too (I kept measuring those because I also have high blood pressure). At the end of my first time (taken out of context that phrase suggests something completely different, grin), I’d lost 10kg/22lbs without a struggle and all of the health parameters I’m controlling improved.
But why? Well, the reason is insulin.
With the constant availability of food, sweetened drinks, and alcohol, people started eating more than 3 times a day and increased the average intake of sweet drinks and alcohol. That forced the body to produce insulin 24/7. The bad thing about insulin is that as long as it’s there, the body cells will get less and less receptive to it. An insulin resistance develops = Diabetes II!
Also, insulin is responsible for the storage of energy. The more insulin a body produces and the longer it’s in the blood, the more energy will get stored in your fat cells: weight gain!
Therefore insulin is responsible for obesity and diabetes type II. Dr. Fung’s recommendation to eat more fat (which triggers a much lower discharge of insulin) and less often (reducing insulin levels to zero between meals) helps in both cases.
At the end of the summer, after being completely certain that his method is the solution to both of my problems, I decided to go about this a little more scientifically. I’ll tell you all about it next week.
Truly spectacular was the reconstructed housing complex. The new houses were built over the foundations of the original Roman houses but with a security layer so the originals wouldn’t get harmed in any way. The whole complex was surrounded by roof covered sidewalks. The ground of the sidewalks differed from one property to the next since every home owner had their preference. They were allowed to use different sorts of paving or stamped earth.
Visiting the houses brought to life the way humans have lived so long ago. Each house had a little garden with a shed or another small building on it. The outhouses usually contained the toilet and rooms for the slaves, equipment, and provisions. In the main house the family rooms were on the first floor. The ground floor consisted mostly in a shop that was open to the paved road outside. Only a wooden counter separated the shop from the sidewalk.
The houses were built of tamped loam and decorated prettily with bright colors. The roofs were mostly tiled, only a few of the sheds were shingled. An interesting fact is that none of the houses had chimneys, even though every room had a small fire place, and the houses of the richer people had floor heating. The view from a rear window or balcony resembles those of a serial house today: long, narrow garden, walls (today it’s fences) between the properties, and grass (often with a few bushes) on the ground.
The rooms of the family on the first floor were beautifully decorated but sparsely furnished. Romans were very fond of bright colors and regular patterns. The room in the picture would have been the bedroom of a whole biological family (there was a crib in the other corner but it didn’t fit into the picture and I didn’t dare move it), most likely the home owner’s. The parents would sleep in the double bed, the children in the spare bed, and the baby in the crib. Servants slept on the same floor in rooms with less decoration. Everyone owned a trunk for their belongings.
Only the slaves did not stay in the houses over night. They had a separate platform above important equipment and/or provisions. All slaves slept on the platform in bedrolls.
I found it surprising how much comfort the Romans already had. Their lifestyle wasn’t all that different from ours. When one thinks of the Iron Age, one doesn’t expect this kind of lifestyle. The recreated houses impressed on me how much the Germans missed out on when Arminius defeated the Romans. True, they weren’t exactly easy masters, and freedom is important. However, the kind of civilization they would have brought might have changed my home country in a way that would still matter today.
When I kept to the dietary recommendations of the doctors I’d been talking to, I hated every minute of loosing weight (although I was happy with the result). The constant hunger made me think of food all the time, and the added sport ate into my writing time until I began to loathe it. Enter Holly Lisle, writing coach extraordinaire. She’d been battling tongue cancer and beginning diabetes successfully and recommended two books by Dr. Jason Fung, a nephrologist (specialist for kidneys) who had decided it would be better to battle diabetes than handling the fallout (kidney failure with dialyses).
Like all other doctors I’d consulted, he recommends weight loss to battle diabetes. However, he said that reducing fat and carbohydrates was the wrong strategy. And the reason—how surprising—is the body’s reaction to such a diet: the permanent craving of food. His solution is as simple as it is logical.
Reducing fat and carbohydrates forces the body to live on proteins, and they do not provide enough energy. Since carbohydrates are what’s causing the biggest insulin problems (I’ll talk about that next week), the amount of fat in the diet needs to go up.
When I was studying in Scotland (about x years ago), I was always pressed for time. So my main dish was bread with fried cheese and some cress or salad. Naturally the bread dripped with fat. I lost a lot of weight back then, an unforeseen but welcome effect. Unfortunately I drew the wrong conclusions thinking the weight loss a result to the stress at university, especially when it came back after returning to Germany. With Dr. Fung’s finds, I finally got the right perspective.
Dr. Fung also said that the time a person eats has a significant influence on how the body reacts to food (read the books for proof). Since that was exactly what I found when I monitored my diabetes, my initial skepticism melted away and I set out to see if his method truly worked.
Right before the summer holidays, I followed his recommendations for six weeks and lost 10kg/22lbs without feeling hungry once. During the holidays, with the kids at home, it was impossible to keep this up, but I did manage to keep my food intake to two low carbohydrate meals a day. I did not gain a singe gram over the summer (something I normally find very hard to do). Next week I’ll tell you more about the method and why it works.