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You are here: Home / Eating Healthy / Diabetes and Carbohydrates- What You Need To Know!

Diabetes and Carbohydrates- What You Need To Know!

July 2, 2021 By Toby Smithson

Estimated reading time: 4 minutes

Carbohydrates – friend or foe of people with diabetes (or a little of both)? This video is the first of a series that will answer that question for you.

Carbohydrate……what reaction do you have when you hear that word……fear, anger, rebellion, sadness, longing….or maybe you’re not sure why you should have any reaction at all. Well, diabetes and carbohydrates are tightly linked,…in fact, we’re all closely linked to carbohydrates in ways you may not even imagine. Stay tuned.

Welcome to Diabetes Everyday…. Remember to subscribe and visit diabeteseveryday.com for more information and to subscribe to my newsletter too.

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Table of contents

  • Diabetes and Carbohydrates
  • Must Know
  • A Glitch?
  • Our Strategies

Diabetes and Carbohydrates

Knowing about carbohydrates is essential for diabetes management. Over the next several weeks, I’m going to tell you about carbohydrates in a series of videos…..one each for the six food categories of carbohydrate foods we must be concerned within diabetes management, one about a really important category that’s not such a concern, and this one about carbohydrates in general terms.

Must Know

Here we go….this is the foundation on which you can build a long and healthy life with diabetes. This information is “must know.”

Carbohydrates in food are sugars, starches, and fiber, and we can all be eternally grateful that plants manufacture carbohydrates. All the plants you’re surrounded by taking carbon dioxide out of the air, add some water from rain and some energy from sunlight, and in a process called photosynthesis to manufacture carbohydrates. Some we eat, some we use to build our houses and furniture or make baskets and paper and clothing. And to top it all off, the chemical reaction to make carbohydrates has an important leftover waste product……the oxygen we need to survive. We are lucky this world has carbohydrates.

The key carbohydrate to diabetes is the specific sugar glucose. Glucose is a “simple” sugar and is a building block for other sugars, starches, and fiber. Glucose is important because it is our bodies’ favorite fuel. So when we eat and digest foods that include sugars and starches especially, the glucose is separated indigestion and absorbed straight into our bloodstream to keep a supply available to every cell in our body. Got that? Glucose comes from carbohydrates- NOT just sugar! And this is where those of us with diabetes might begin thinking that carbohydrates aren’t so wonderful after all.

Be Sure To Check Out – Diabetes Management Quick Tip- Knowing Carbohydrates

A Glitch?

You see, there’s a “just right” amount of glucose in the blood, and our bodies have a way to regulate this just like our bodies regulate our “just right” temperature….we like consistency. With body temperature, we like about 98.6 degrees, and with blood “sugar,” we like about 80 to 90 milligrams of glucose per deciliter of blood. Keeping body functions like temperature and blood glucose smooth and level is called homeostasis. Diabetes is losing the ability to efficiently lower the amount of glucose circulating in our blood in a timely fashion after we eat carbohydrates …..there’s a glitch with type 2 diabetes and basically a total breakdown with type 1 diabetes in the system that uses insulin to bring high blood sugar levels down.

Be Sure To Check Out – Everything You Need To Know About Blood Sugar

Our Strategies

In both cases, however, we have strategies and tools to help our bodies manage blood glucose levels in a healthy range. The alligator that lives in a pond down the street has to change his behavior every day to manage his body temperature….so much time in the sun, then back into the water. We have to be a little like the alligator….play an active role in something that used to be automatic. It takes a little knowledge and some commitment to play an active role in blood sugar management, but the benefits to our health are worth it.

Learning about carbohydrates is an essential step toward diabetes health. You’ll see as we go through the groups of carbohydrate foods that they are nutrient powerhouses….too nutritious to just eliminate from our diet. You’ll also learn that knowing portion sizes is key to managing the effect carb foods have on our blood sugar levels. Key point – we’ll talk about and compare carbohydrate food portion sizes which contain 15 grams of carbohydrate. A whole medium-sized apple, one-half a banana, or one 2 tablespoons raisins are examples of a fruit portion with 15 grams carbohydrate.

Ultimately, we can develop a respectful relationship with carbohydrate foods to manage diabetes and our overall health effectively. Don’t forget that managing diabetes is protecting our overall health and vitality! We’ll start next time with that group that can be our very best friend – nonstarchy vegetables.

See you soon.

Don’t forget to take a look at our most frequently asked questions.

You May Also Enjoy

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  • 3 Easy Tips for Managing Blood Sugar

Filed Under: Diabetes and Health, Eating Healthy

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Toby Smithson dynamically combines her knowledge as a certified diabetes educator and registered dietitian nutritionist with her life experiences successfully managing type 1 diabetes for more than five decades.

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Feb 3

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Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease. 

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week. 
 All of these suggestions are both heart healthy and diabetes friendly. 

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications

Are you wearing red? Today is the day we raise awareness about woman and heart disease by wearing red and offering ways to reduce the risk of heart disease.

Cardiovascular disease is the number 1 killer of women AND people with diabetes are at a 2-4 times higher risk. Yikes!
Let’s do what we can to lower our risk:
❤️Choose foods low in saturated fat, trans fat and sodium.
❤️Add higher fiber foods like fruits, vegetables, beans, nuts seeds, and whole grains
❤️Choose fish, poultry without the skin and lower fat dairy while limiting meats. If you do choose meat, choose the leanest cuts.
❤️Place 150 minutes of moderate activity or 75 minutes of aerobic activity on your schedule each week.
All of these suggestions are both heart healthy and diabetes friendly.

#gored #goredforwomen #diabetes #hearthealth #type1diabetes #type2diabetes @american_heart #reducediabetescomplications
...

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Feb 1

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It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along.  Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube. 

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly

It’s national sweetpotato month! I’ll be sharing a lot of information throughout the month about this nutrition powerhouse food that can be included with your meals all year long. Please follow along. Link to video is in my bio ( click on linktr.ee/TobySmithson) and look under YouTube.

@ncsweetpotatoes #ncsweetpotatoes #makeitNCsweet #sweetpotatoisONEword #sponsored #diabetes #diabetesawareness #type1diabetes #type2diabetes #typeonediabetes #diabetesfriendly
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Jan 31

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Which are the best eating plans for people with diabetes??? Read all about it ➡️ 
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Which are the best eating plans for people with diabetes??? Read all about it ➡️
#bestdiets #diabetes #diabetesdiet #diabetesdietitian #diabetesdietplan @usnews #type1diabetes #type2diabetes

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
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Jan 27

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6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime

6 month old Clark, just finished eating his dinner and clanking around his food bowl used as a toy. He found me and posed for this photo. What would the caption be?
#englishspringerspaniel #englishspringerspanielpuppy @springerrescueamerica #mealtime
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Jan 27

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Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian 

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes

Are you wondering which eating plan is best for diabetes? I feel honored to be on the expert panel for rating best diets for US News. Here’s the link to my deeper dive into what we are looking for with a best eating plan for people with diabetes. @usnews #diabetes #eatingplan #bestdiet #bestdietplan #type1diabetes #type2diabetes #type1 #type2 #dash #dashdiet #mediterraneandiet #flexitariandiet #flexitarian

https://health.usnews.com/health-news/blogs/eat-run/articles/best-eating-plans-for-people-with-diabetes
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Jan 26

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A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes. 
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab. 
Did anyone else see this episode? 
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator

A different type of crime was committed on the last episode of Will Trent. Crime… misinformation about diabetes.
It was revealed on this episode that one of the detectives had diabetes. She had been fainting and kept quiet why she felt that way. Then… as she was feeling faint again, she opened up to Will Trent ( well he also “detected” she must have diabetes). BUT… when you are at the point of feeling faint, you can’t just sit down and have an in depth convo and you certainly are not supposed to take an injection of insulin. Feeling faint is associated with hypoglycemia, low blood sugar. And what about that injection that Will Trent “wanted to help the detective out with”??? No thank you. Please don’t jab me or anyone else with insulin- it’s supposed to be given subcutaneously… no need to jab.
Did anyone else see this episode?
@willtrentabc #diabetesawareness #diabetesmisinformation #diabetes #diabetesfacts #diabeteseducator
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Jan 22

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Inspiration as you start the new week: Be proud of your accomplishments. 
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud! 
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup

Inspiration as you start the new week: Be proud of your accomplishments.
Our 6 month old puppy has now learned not to take my shoes nor clothes out of my closet. Big win and feeling proud!
@springerrescueamerica #englishspringerspanielpuppy #inspiration #growingup
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Jan 13

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Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳 
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄 
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance 
#diabetes
#typeonediabetes 
#type2diabetes 
#breakfastideas

Celebrating National Oatmeal Month with a serving of cooked oats this morning. But I forgot to add protein to my breakfast so my blood sugar spiked 😳
Diabetes friendly reminder to add a source of protein when you eat your oats. 😄
What’s your favorite protein to add when eating oats??

Happy #nationaloatmealmonth #oatmeal #bloodsugarbalance
#diabetes
#typeonediabetes
#type2diabetes
#breakfastideas
...

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Jan 11

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Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it: 
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even. 
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before? 
TY @diabetessangha for introducing me to this type of meditation. 
#meditation 
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness

Attention people with diabetes ( or anyone else experiencing stressful moments)… here’s an idea on how to reduce your stress- participate in a Tea Meditation! Here’s how to do it:
1. Brew your favorite tea
2. Hold the very warm cup for a couple minutes as you slow down your stressful thoughts.
3. Smell the wonderful aroma of your tea.
4. Sip your tea slowly and reverently even.
Wow! It’s a great practice of self care. Drinking tea mindfully. 🙌 Has anyone done this before?
TY @diabetessangha for introducing me to this type of meditation.
#meditation
#diabetes
#type1diabetes #type2
#stressrelief #stressmanagement #tea #freshbrewedtea #mindfulness
...

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Jan 5

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What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌 
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals

What’s for dinner? I’m eating this meal two nights in a row because I love it so much! Plant based meal that is only 35 grams of carb. Can make this lower carb if you don’t use the breaded cutlet. Did you see the grams of protein and fiber? 🙌
If you are looking for quick meal prep plant based ideas, this is it 👏
@meatifoods #plantbased #mealideas #diabetes #diabetesfriendly #diabetesfood #type1diabetes #type2diabetes #quickmeals
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Jan 4

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When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function.  I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out.  Link to video in my bio. 
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight

When managing diabetes or pre-diabetes, weight loss is recommended to help increase insulin sensitivity and improve beta cell function. I’m sharing some tips in my latest YouTube video on how to cut 100 calories ( or more) without feeling like you are missing out. Link to video in my bio.
#diabetes #prediabetes #diabetes2 #diabetes1 #weightlosstips #diabetesmanagement #loseweight
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Jan 3

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Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating 

https://health.usnews.com/best-diet/best-diets-overall

Happy New Year 2023!

There's no one diet that’s best for everyone. That is why it is important to understand the nuances of each diet. As a panelist for U.S. News & World Report’s #BestDiets, I provided insight into each of the ranked diets. @usnews #diabetesdiet #eatingplan #rdapproved #whattoeat #healthyeating

https://health.usnews.com/best-diet/best-diets-overall
...

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Dec 21

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Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte

Winter has officially begun! Do you find yourself feeling more hungry at this cold time if the year? Plus the wintery forecast leaves you limited to outdoor exercise options. I’m sharing a couple ideas for snacks that aren’t high in calories nor carbs but will curb that hunger. Please share some of your favorite tips below to add to my list. #winterhunger #hungry #diabetes #type1diabetes #type1 #type2diabetes #type2 #snackideas #lowcarb #lowcaloriesnack #lowcarbsnack #bloodsugarbalance @superseedzofficial #popcorn #chaitealatte ...

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Dec 20

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For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening. 
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief

For many of us, the holiday season can get stressful. For all the parents of young children OR puppies, you will understand this. Yes, I was in the middle of cooking for a holiday party when this was happening.
I hope this reel brings you joy, laughter and big smiles. #stress #puppylove @springerrescueamerica #englishspringerspaniel #englishspringerspanielpuppy #stressrelief
...

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Dec 20

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Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food). 

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword

Ohhh sooo good! This recipe is a winner on 2 fronts: 1) our friends loved eating these latkes ( potato pancakes) and 2) this was a healthier version of the traditional potato pancake because it replaced white potato with sweetpotato (yes it’s spelled as one word) and they were baked using a little oil, unlike frying the the potato pancakes. Extra bonus especially for people with diabetes or people that like to reduce waste… I used the whole sweetpotato- using the skin of this potato has been shown to improve its glycemic index ( rise in blood sugar after eating a food).

Let me know if you try this. Happy holidays-

#sweetpotatolatke #chanukah #potatolatkesarethebest #potatopancakes #ncsweetpotatoes @ncsweetpotatoes #makeitncsweet #sweetpotatoisoneword
...

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Dec 19

Open
There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick! 

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews

There’s still plenty of time to order any of my gift ideas for people with diabetes. All of my ideas are set up to be ordered online. Super quick!

My list is here… https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

#diabetesgiftguide #diabetes #type1diabetes #type1
#typeonediabetes #type2diabetes #type2 #holidaygifts @mbkwear @getjoydays #yogagear @evansoroka #bestdiabetesbooks #gifts @usnews
...

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Dec 11

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Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs

Do you find yourself hungrier when the weather gets colder? I find that I do- even when it’s not that cold here! But it’s December and cooler weather is here. Check out my tips for a way to get more food on your plate to fill your hunger. #diabetes #diabetesmanagement #type1diabetes #type1 #type1warrior #lowcaloriemeals #lowcarbmeals #fiber #mealideas #diabetesfriendly #winterhunger #eggenthusiast #eggs ...

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Dec 11

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Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica

Senior dog rules! #puppylife #englishspringerspaniel #englishspringerspanielpuppy #dogslife #beggingdog @springerrescueamerica ...

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Dec 7

Open
The holidays are coming…
1 week + 4 days or
2weeks + 4 days 
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes. 

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes 

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes

The holidays are coming…
1 week + 4 days or
2weeks + 4 days
Is the holidays and I’ve got you covered with ideas for gifts for people with diabetes.

https://health.usnews.com/health-news/blogs/eat-run/articles/top-holiday-gifts-for-people-with-diabetes

@usnews @mbkwear @getjoydays @evansoroka @ninjakitchen #yoga #yogaequipment @jewellsblackwell #diabetes #diabetesfriendly #diabetesgifts #giftideas #type1diabetes #type2diabetes
...

tobysmithson

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Dec 6

Open
Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye. 
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum

Enrolled in a class given by Eliza Pinckney ( reenactment) who developed and brought Indigo Blue dye here to South Carolina. I took photos of the Indigo plant with the seeds ( they look like very tiny bananas) that are used to make the dye.
Creating ( tie dye shirts) was sooo much fun, exciting and relaxing. #funday #indigoblue #southcarolina @dimmosher @coastaldiscoverymuseum
...

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