Picture caption: Purple iris. Photograph by Robbie Chealdle
This is my acrylic painting of a jacaranda tree. I particularly like it because when placed in the sunshine, the purples change colour and shades of pink, blue and purple become evident.
Got a question or an observation about the book, the GEM method, the author, or the tour? If not, just say, “Hello!” Comments at each stop earn entries in the Giveaway for a chance to win one of four signed print copies (If you live outside the U.S. a free digital copy will be substituted due to the high costs of international shipping.)
About A GEM for your Pre- or Type 2 Diabetes
Picture caption: Cover of A Gem for your Pre- or Type 2 Diabetes featuring the sun rising over the ocean
Have you just been diagnosed with prediabetes or Type 2 diabetes and don’t know where to turn, or have you tried different weight-loss programs or medications that haven’t done enough?
GEM—Glucose Everyday Matters offers a practical, science-based approach to preventing and managing prediabetes and Type 2 diabetes by focusing on one powerful idea: reducing blood glucose spikes that can quietly damage health, energy, mood, and motivation.
Developed from decades of clinical research and real-world coaching, GEM helps readers understand why blood sugar rises—and how small, realistic choices can improve it. Rather than rigid diets or exhausting exercise plans, GEM teaches flexible strategies that fit everyday life: eating smarter, moving with purpose, understanding your body’s signals, and using glucose feedback as a tool for empowerment.
Inside this book, you will discover how to: • Lower blood sugar naturally and sustainably • Reduce cravings, fatigue, and energy crashes • Lose weight without feeling deprived • Improve motivation, confidence, and emotional well-being • Use simple movement and meal strategies to reduce glucose spikes • Personalize diabetes management to fit your lifestyle and goals • Build lasting habits that support long-term health
Whether you are newly diagnosed, trying to avoid diabetes, struggling despite medications, or supporting a loved one, GEM provides a compassionate, evidence-based roadmap toward better health—one manageable step at a time.
This is not about being perfect. It is about discovering what works for you and making meaningful changes.
To learn more about diet and blood glucose control, see A GEM for your Pre- and Type 2 Diabetes at your favorite retailer here:https://books2read.com/GEM
Becoming Aware of Choices
How Do Carbohydrates Really Affect Blood Glucose (BG)?
There are three classes of foods, called macronutrients: carbohydrates, proteins, and fats. These categories can be further divided into many subgroups. Of these three macronutrients, carbohydrates are the primary nutrient that significantly raises blood glucose (BG). Most foods contain a combination of all three macronutrients. See the examples in the table below.
Standard reference estimates are provided.
Food / Beverage
Carbohydrates (g)
Fiber (g)
Protein (g)
Fat (g)
6 oz grilled salmon
0
0
34
18
Red wine (5 oz)
4
0
0
0
Cabbage (1 cup, raw)
5
2
1
0
Peanut butter & jelly sandwich
40
4
10
16
Potato chips (1 oz)
15
1
2
10
Oatmeal with raisins (1 cup oats + 2 tbsp raisins)
49
5
6
3
Whole milk (8 oz)
12
0
8
8
Raisin bran with whole milk (1 cup cereal + 1 cup milk)
58
7
13
—
This table illustrates an important point: not all foods are created equal when it comes to macronutrient composition.
Even more importantly, not all carbohydrates are the same. As shown on nutrition labels, some foods contain fiber, a form of carbohydrate that is not digested and therefore does not raise blood glucose. To estimate the carbohydrates that actually affect BG, you can calculate net carbohydrates by subtracting grams of fiber from total carbohydrates.
Some ketogenic and “low net carb” products also include sugar alcohols, which are carbohydrates that may be only partially absorbed, digested more slowly, or excreted before fully impacting blood glucose. For this reason, some products subtract both fiber and sugar alcohols to estimate net carbohydrates.
Why does “net carbohydrate” matter?
Researchers at the Joslin Diabetes Center have estimated that, on average, one gram of carbohydrate raises blood glucose by about 4 mg/dL (though individual responses vary).
Using the examples above, a meal of grilled salmon, cabbage, and red wine might raise blood glucose by approximately 28 mg/dL, while a peanut butter and jelly sandwich with a bag of chips and a glass of milk might be expected to raise it by approximately 248 mg/dL.
Understanding these differences highlights the powerful role that food choices can play in blood glucose management.
To learn more about diet and blood glucose control, see A GEM for your Pre- and Type 2 Diabetes at your favorite retailer.
If you have had type 2 diabetes (T2D) for 24 months or less and would like information about our ongoing NIH GEM study, contact Jacqueline Rodriguez at ZMT8XG@uvahealth.org or 434-422-2653.
Food Choices
About Daniel J. Cox
Picture caption: Author image of Daniel J. Cox
Daniel J. Cox (Dan) is a professor of Psychiatry, Internal Medicine and Ophthalmology at the University of Virginia Health Sciences Center and a member of the Center for Diabetes Technology. He is a longstanding investigator of behavioral diabetes- how behavior affects diabetes and how diabetes affects behavior. His research has been funded by the National Institutes of Health and industry (LifeScan, Abbott, DexCom, Lilly).
In 2010 he shifted his research focus from type 1 to type 2 diabetes (T2D) following his own diagnosis of T2D. He was not optimistic about losing weight and was not thrilled about a lifetime of medication, so he developed an alternative and effective way of managing T2D. Glucose Everyday Matters focuses on preventing high blood glucose (BG) by choosing foods that do not raise BG much and by lowering high BG with physical activity. Since an initial diagnostic A1c of 10.3 (reflecting a three-month BG average), GEM has put his diabetes in remission-lowered his A1c below 6.5 with no medication. This transformation was achieved with significant critique, support, and help from his wife Debbie.
Tour Schedule
Mon. 7/20: Short Trailer &“How DoesGEMWork?” –Poetry by Mich: Hotel by Masticadores: Masticadores Philippines
Tues. 7/21: “Becoming Aware of Choices” & “Food Choices”–Roberta Writes
Wed. 7/22: “Dietician Monica Davis Interviews Daniel J. Cox” –Patty’s Worlds
Thurs. 7/23: “Bringing Down BG with Pysical Activity” & “Gem’s Research Findings”– Undawnted
Fri. 7/24: “Protecting and Extending Your Investment” –Writing to be Read
Today is Friday at last and I do have it off. My work hours are under severe threat and I’m going to have to increase them for three months as I have a big project on the go. There is no use in working the hours and not getting paid for them. Anyhow, onwards and upwards.
d’Verse, Tanka Tuesday and W3
I’ve used the d’Verse theme of night provided by the wonderful Dora for both my Tanka Tuesday and my W3 offerings this week.
I selected the tradition of using the Southern Cross constellation as a directional guide combined with working on a computer.
My Artificial Life
Dark night of my computer screen
loads itself into start mode.
Logon criteria flash,
artificial Southern Cross.
Guiding my entrance into
another working day.
The Flower Hour
Last week I mentioned that I’d attended a partner conference in my new job. These photographs are of the gorgeous pincushion protea flower arrangements that graced the lunch tables.
Flower arrangement featuring three pincushion proteas in red, orange, and yellow.
Close up of a single pincushion protea. The red tipped orange petals are narrow and curve inwards above its yellow centre hence its name – pincushion protea.
A slightly more distanced shot of the three pincushion proteas flower arrangement.
Thursday Doors
On Sunday past, my family attended the Rocky Horror Picture Show at Monte Casinos Pieter Torien theatre. It’s been more years than I’m going to tell you since TC and I last saw this show and I’d forgotten how graphic it is. I was a bit worried about Michael’s friend, Jenna, but she took it in her stride and enjoyed it.
It’s been a crazy week! Is there any other kind of week, I wonder. I attended New Partner Induction on Monday and Tuesday and a Partner Conference from Wednesday to Friday. So many new ideas and new people. My coping mechanism is to draw and paint and write poems so I have three poems to share with you today. I have also started a new art project – my biggest to date and perhaps my most ambitious. Michael thinks its ambitious but I just think its just bigger. All my art projects are very ambitious at the time of initiation. I push myself further with each new painting.
Tanka Tuesday
Colleen’s Tanka Tuesday challege this week is to write a tanka Puente poem with the theme of light vs dark.
Picture caption: kori bustard posing for the camera
Thursday Doors
My blogging friend, Brian, featured a photograph of the gargoyles of Notre Dame pre the fire. You can read his post here: https://equinoxio21.wordpress.com/2026/07/07/random-travels-umpteen/. I am sharing a few pictures I took of Notre Dame and its gargoyles so Brian can rest assured they are thriving. My shots aren’t as good as his!
I’m late this week. I had planned to post this last night but I had a three-hour art class in the morning and then I had to take Mom back to the optometrist for more tests and to chose new frames for her two new pairs of glasses. My mother loves shopping and she can not be hurried, and shouldn’t be because she enjoys it so much, so she tried on just about every frame in the shop. We chose two really lovely frames and she is very happy. I was exhausted when we got home at 4pm as I learned a new technique at art which was quite difficult to implement initially (I’ve got the hang of it now) and then all the traffic and stress of the tests. The good news is the technique looks really good on my current painting and Mom’s eyes are doing a lot better.
This photograph of a gold roses cake I made for my mother’s birthday some years ago is the inspiration for this poem.
Picture caption: Gold roses chocolate cake
The Invastion (double tanka prose)
Whenever I see a shoebox, I am reminded of cockroaches. During the height of my cake making phase, I used to make a lot of fondant flowers. To create the cupped shape of the various flowers, I moulded tinfoil into a bowl shape of the correct size for the flower and carefully arranged the flower inside. I then placed the flowers inside a shoebox and left them to dry for at least a week. Some layered flowers, like roses, took me three weeks to a month to make as I gradually added additional petal layers week by week. I kept a collection of empty shoe boxes in my pantry and used them when I needed them. There were at least ten piled up on a shelf at any given time. Early one summer, I noticed we had several cockroaches in the kitchen. I set some cockroach traps around the room but the problem continued to escalate. A few weeks later, I decided to clear out the entire pantry in an attempt to get rid of the cockroaches. When I brought down the shoeboxes, I discovered they had been adopted as cockroach nests and the boxes were full of these nasty, little creatures. The boxes were disposed of, the pantry cleaned from top to toe, and cockroach traps set just about everywhere. This did bring an end to the invasion but I have never recovered from the horror of discovering all those revolving insects inside those shoeboxes. I no longer collect shoeboxes and am paranoid about cleaning under the fridges and stoves to ensure no unwanted visitors gain a foothold in my kitchen.
Picture caption: Young male nyala antelopePicture caption: head and shoulders of a hartebeestPicture caption: adult hippo walking down an embankmentPicture caption: head and shoulders of a dark maned lion lying in the grassPicture caption: spotted thick knee bird resting in front of the wheel of the carPicture caption: spotted thick knee bird standing in front of the wheel of the carPicture caption: close up of an adult male lion from the side
Terri’s Flower Hour
When I went shopping this morning I saw this gorgeous King Protea flower. I bought it to photograph with a view to paining it. Terri’s The Flower Hour prompt is patriotic florals. The Giant or King protea is the national flower of South Africa.
It doesn’t rain in Johannesburg during the winter. At least it never did until this year. This week, after the winter solstice, we got rain and a heavy mist. While in the traffic on my way into the office, I wrote this poem and took the accompanying photograph. Unusual for my home city.
Picture caption: I loved the doors of this building, 3 Place Denfert-Rochereau, Paris. The late evening sky turned the white of the building blue and the light glows a lovely yellow from the inside. I liked the arched shape of these large doors with the square inlay.
Click on the slideshow to view two giraffes that I saw at Welgevonden Game Reserve in the Waterkloof, South Africa. This is a series of three photographs of the heads and upper necks of two young giraffes against a bright, blue sky. In the first photograph, the two animals are close together but apart. In the second and third photograph, the two giraffes have crossed their necks at the top so that their heads are pointing in opposite directions. In the second photo, the animals are looking straight ahead while in the last photograph they are looking up with their heads angled upwards.
Picture caption: Dam at Pilanesberg Game Reserve with autumn foliage in the front and hills in the background. the predominant colour is misty bluePicture caption: small dam on the golf course at the Johannesburg Country Club in Woodmead. The sky is very blue and so is the water.Picture caption: Trees in autumn red and yellow at the Johannesburg Country Club. The sky is a bright blue.
Another crazy week has come to an end. My mother has had a terrible few weeks with blepharitis and severe eye pain. This condition, combined with her chronic dry eye has made her quality of life very poor. She’s been wearing a hat pulled right down over her eyes and the antibiotic cream made her practically blind. Very worrying for me from a fall risk point of view.
I took her to my optometrist at 7.30am this morning (she squeezed her in) and she now has a whole treatment plan to treat both chronic conditions. I’m hoping she will have no pain and be able to read again soon.
TC has also been in India for the last two weeks. He arrives home this afternoon. When he’s not home I have to do everything so life feels even busier than usual.
This is the main reason why my post is late this week but, as I always say, better late than never.
I’ve been learning colour theory for my painting. I am very happy with the results and will share a new painting incorporating my new skills soon. In the meantime, here is a poem about colour theory.
roberta-writes.com 