5 Ways to Eat More Veggies

(HealthDay News) -- Instead of getting bored with the same old vegetable choices that take too long to prepare, choose convenience and variety in your vegetables.

Here are easy ways to get plenty of vegetables in your diet, provided by the U.S. Department of Agriculture:

• Buy fresh vegetables that are in season -- they'll be at their peak flavor, and often less expensive.
• Keep plenty of frozen vegetables on hand for quick and easy microwave meals and sides.
• Look for conveniently packed vegetables, such as washed and peeled carrots, pre-washed bags of salads, and cut vegetables.
• Save time by making a baked potato in the microwave instead of the oven.
• Alternate your veggie choices and how you cook them. Try them raw and crunchy, then try them steamed.

Last Reviewed 07/07/2008 | Last Updated 07/07/2008

10 Do's and Don'ts of Blood Sugar Testing

Whether you've had diabetes for years or have just been diagnosed, one thing you've probably heard is that controlling your blood glucose (or blood sugar) level is critical to your long-term health.

In a nutshell, when you have diabetes either your body doesn't produce enough insulin to properly metabolize, or burn, blood sugar (type 1 diabetes) or it makes less insulin than necessary or has developed a resistance to using insulin properly (type 2 diabetes).

Both cases result in the same problems: First, your cells aren't able to produce the energy from glucose that they need to function optimally from day to day, and second, the excessive glucose in your blood puts you at risk of serious long-term health problems, such as eye, nerve, kidney, and heart damage, among other complications.

The good news is that you don't have to just accept these risks. With careful blood sugar monitoring and control, you can lead a healthy, active life and avoid both short- and long-term consequences of diabetes. Keep the following dos and don'ts in mind and chances are your diabetes will always play a minor role in your life.

Dos

Do be consistent: Checking and managing your blood sugar levels should be a part of your daily routine, not something you do now and then, when you feel like it, or when you remember. Make it a habit!

Do check more often during times of stress: Blood glucose levels are more likely to get out of balance when you are sick, subject to physical or emotional stress, not sleeping well, or not eating or exercising as you should. Be especially diligent about blood glucose monitoring during such times.

Do test at the proper times: Ask your doctor when you should test your blood sugar levels for the most accurate results. Typically this is before eating and before bed. Testing at the same times and under the same conditions every day provides the most accurate picture of what's happening with your blood sugar over time.

Do keep track: Newer blood glucose monitors can keep a log of your results from test to test. If your model doesn't do this, a simple paper log can do the same thing. Keeping track of results over time can give you and your doctor a more accurate picture of how well your diabetes management program is working. This is more important than the results of any single test.

Do aim for the middle road: The American Diabetes Association recommends that premeal blood sugar levels fall in the range of 80 to 120 mg/dl, and that bedtime blood levels fall in the range of 100 to 140 mg/dl. Aim to stay within these ranges, unless your doctor adjusts them because of your particular circumstances.

Don'ts

Don't wait until you feel sick to check: By the time you feel physical symptoms, your blood sugar level can be dangerously high or low. Think of regular blood glucose checks as good preventive medicine.

Don't get lazy with hygiene: Always sterilize your skin and equipment before testing, even if you've escaped problems in the past. Staph and other serious infections can result from unclean testing conditions.

Don't try to make do: Testing strips and other kinds of equipment are designed to work with certain makes and models of blood glucose monitors. Don't try to save money by using old test strips with a new device, for example. The results may not be accurate, and you'd be putting your health at unnecessary risk.

Don't play ostrich: Sometimes checking your blood glucose level can be emotionally difficult, especially when the results are not what you know they should be. But denial is not a solution. Remember, your blood glucose levels are not a reflection of your worth. They're simply critical information you need to manage your health.

Don't be afraid to check in: If your blood glucose test results are too high (over 180 mg/dl) or too low (under 70 mg/dl) more often than once a week, call your doctor to discuss why this is occurring and what can be done to correct it.

In short, while you can't change the fact that you have diabetes, your health is still in your hands. Regular blood glucose testing, done properly, is one of the best tools you have to make sure diabetes stays in its place.

Eye

If you're experiencing pain or redness in one or both eyes, pay careful attention to your symptoms. Diabetes can complicate some common eye problems.

Allergies to pollens and dust in the air are the most common cause of red eyes, but this rarely causes pain. An infection that can cause redness or pain is viral conjunctivitis, or "pink eye." Unfortunately, this infection has to run its course. Antibiotics cannot help speed recovery.

For diabetics, serious bacterial infections can start on the surface or behind the eye. These are usually treated with strong antibiotics. A common complaint of patients with either viral or bacterial infections is that they wake up in the morning with their eyelashes sticking together from the pus that has collected over the night.

If you feel eye pressure instead of pain, you may have glaucoma. Glaucoma is a condition where too much pressure builds inside the eye. Having diabetes raises your risk of this condition. It can be detected with a simple test: An eye doctor blows a small puff of air (which doesn't hurt) at the surface of the eye. Your doctor may prescribe eyedrops that lower the pressure in the eye. This condition is treatable, especially if it's diagnosed in the early stages. Left untreated, glaucoma can result in blindness.

Because of these concerns, it's important to go for an eye exam annually. Look for an eye doctor who is familiar with the concerns of patients who have diabetes. And make an appointment any time you suspect you may have an infection in your eye.

Diabetes Risk Factors

Today, 40 percent of Americans between the ages of 40 and 70 are prediabetic. The prevalence of prediabetes has tripled over the past several decades, and today most patients in coronary care units are prediabetic or diabetic.

The cause of these burgeoning problems goes back to our fat-storage survival mechanism, which, rather than being lifesaving, has become harmful in modern times. As it turns out, it's the accumulation of visceral fat that leads to insulin resistance, the condition in which the body produces enough insulin but the cells can't use it properly (the cells are in fact resistant to the action of insulin). Insulin resistance causes the exaggerated swings in blood sugar that in turn cause hunger. Without periods of food scarcity, this hunger leads to further fat accumulation. And the more fat you store around your midsection, the bigger your belly-fat cells become. The problem is that insulin does not communicate effectively with swollen fat cells after a meal. As a result, the pancreas has to keep producing extra insulin to overcome the insulin resistance of these larger cells and move sugar and fat from the bloodstream into the tissues. Eventually the pancreas becomes exhausted and cannot produce adequate insulin. When this happens, blood sugar remains elevated after meals, and type 2 diabetes is diagnosed.

Clearly, what helped man survive in the past is killing us today. Luckily, we now understand why, as a nation, we have gotten so fat and hyper-inflamed. And luckily, we now know what to do about it.

Don't worry — I'm not suggesting that we all starve ourselves or try to imitate those times of food scarcity or famine. But in some ways, we all do need to eat more like our ancestors. This means consuming more fruits, vegetables, whole grains, healthy fats, and lean protein. These are the basic tenets of the South Beach Diet, and following them will reverse our accumulation of belly fat and its detrimental health consequences.

The other thing we must do is move more, the way our ancestors did. This means regularly doing aerobic (cardio) conditioning and functional core exercises. In fact, studies show that exercise is one of the most effective ways to get rid of visceral fat. In a 2005 study conducted at Duke University, 175 overweight men and women with mild to moderately bad blood fats (cholesterol and trigylcerides) were randomly assigned to participate for 8 months in one of three exercise groups. The participants were instructed not to change their eating habits. One group exercised at a moderate intensity (40 to 55 percent of aerobic capacity) for approximately 3 hours per week. A second group exercised at a high intensity (65 to 80 percent of aerobic capacity) for 2 hours a week. The third group exercised at the same high intensity but for 3 hours per week. Both the 2-hour high-intensity group and the 3-hour moderate-intensity group showed no further accumulation of visceral fat. But the best news was that the high-intensity group that worked for 3 hours per week actually showed a significant decrease in visceral fat. And the bad news for couch potatoes; A control group that didn't exercise showed a significant increase in visceral fat, which means that if you do nothing to stop it, visceral fat just keeps on growing.

Another study, published in 2006 in the International Journal of Obesity, found that a combination of diet and exercise — not diet alone — reduced the size of abdominal fat cells. This is an extremely important finding because swollen fat cells are the ones that become insulin resistant. Shrinking abdominal fat cells can help restore a normal insulin response, which will help prevent prediabetes.

Effective Diabetic Diets

Diabetic Diets - Which Ones Are the Most Effective?
By Leisa St Ledger

If you are diabetic, then just about every time you eat a meal, you are supplying a fresh dose of sugar to the body. Insulin regulates blood sugar levels. Since your body does not produce enough of the hormone called insulin, you need to depend on medication to keep your blood sugar levels under control. So every time you eat food, you have to be very careful on what you eat and how much. Careless eating can lead to uncontrolled sugar levels, which in turn can cause a host of health problems.

Since there is no permanent cure or for diabetes, the only alternative is effective blood sugar management. Fortunately, since diabetes is intrinsically linked with the kind of food you eat, sensible eating is all you require to ensure effective blood sugar management.

A diabetic patient has to keep strict control over their weight. Any increase in weight can lead to blood sugar levels shooting up. Conversely, losing weight can dramatically reduce the level of sugar in the blood.

Therefore it is important for a diabetic patient to take in a nutritious and balanced diet. That means, a diabetic diet must be rich in vegetables and certain kinds of fruits. Vegetables are a rich source of vitamins, minerals and fiber. Fiber helps regulate blood sugar levels because it facilitates the slow release of glucose into the bloodstream. A fiber-rich diet also keeps hunger under control. That is why doctors recommend the intake of fresh salads and fruits. However, certain fruits have very high levels of fructose or fruit glucose in them. This can easily lead to high blood sugar levels. Therefore, diabetic patients must take in fruits that are low in sugar content. Many fruits like bananas must be taken in when they are half ripe.

A diabetic patient must stay away from fast foods. Fast foods are rich in sugar. Even seemingly innocuous foods like soups and pasta have high concentrations of sugar in them. Therefore, it is best to stick with home made or organic food.

Portion control is another important facet of a diabetic diet. Diabetic patients must reduce the amount of carbohydrate the take in. Complex carbohydrates like wholegrain cereals are recommended.

A healthy diabetic diet helps patients manage blood sugar levels effectively. This is where plenty of fibers can help. However, since modern food patterns may not supply sufficient quantities of fiber, many people suffering from diabetes take in fiber supplements. If you choose to use a fiber supplement, make sure that you select a product that is 100% natural and free of artificial additives. Such a product will be free of any negative side effects.

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Leisa St Ledger

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Dietary Goals for Type 1 Diabetics

In the past, people with type 1 diabetes had to plan meals around a set schedule of insulin injections. Now, the emphasis is on tailoring insulin doses around your eating habits. This approach is more flexible but still requires effort.

Frequent monitoring of blood sugar levels allows you to adjust your insulin dose to match glucose levels and make "mid-course" corrections, if necessary. To keep blood glucose levels from fluctuating too much, however, it’s important to maintain a consistent eating pattern. Erratic habits make tight control particularly difficult. You may also find that it’s important to have a snack just before bedtime to prevent a hypoglycemic reaction during the night.

Planning Your Diet
No matter which type of diabetes you have, the foods emphasized in your eating plan are good for everyone in your family. A diet low in saturated fats, cholesterol, and sweets, but high in fiber, fruits, vegetables, and whole grains can help you sidestep many common ailments, such as heart disease and high blood pressure, and can go a long way in helping you live a longer, healthier life.

Diet therapy is crucial to treating diabetes. In type 1 diabetes, your diet must be coordinated with your insulin regimen. Because the goal is to match insulin delivery to insulin requirements, which are largely dictated by meal size and content, understanding the impact of specific foods on your blood sugar levels is key.

Weekends Ruin Diets

FRIDAY, July 25 (HealthDay News) -- Anyone who has avoided Monday morning weigh-ins knows this unalterable truth: Weekends are not a dieter's friend.

Now, researchers have some science to back up dieters' complaints about weekends being their undoing: Most people do eat more on the weekend, even when they're trying to lose weight.

"Weekend indulgences can wreak havoc on weight control, either causing our weight to increase or if we are following a diet to lose weight, can hinder our weight loss efforts," said study author Susan Racette, an assistant professor at Washington University in St. Louis. The research was published online recently in the journal Obesity.

Racette and her colleagues followed 48 men and women for a year, trying to determine the effects of weekends on weight loss efforts.

They assigned the participants, who ranged from being healthy weight to being nearly obese, to one of three groups: The controls did not change diet or activity levels; the calorie-restriction group reduced intake by 20 percent, and the physical activity group increased physical activity every day by 20 percent. Participants kept food diaries and wore devices to measure activity.

But even before the intervention started, Racette gathered data -- on daily weight, food intake and physical activity -- and found that the weekends were for indulging.

"At baseline, before they were supposed to be following a diet or exercise plan, we found on weekends, people gained weight," she said. During the week, the weight would decline. But the weekend effect was strong. "If you translate it out to a year, it could have increased weight by 9 pounds."

Before the intervention, participants ate an average of 2,257 calories on Saturday compared to just 2,021 during the week. But the average activity on weekends overall didn't differ much from average weekday activities. So, it was the food, not the lack of activity, that was to blame, Racette said.

Racette monitored the participants for a year after they started the intervention, and the weekend indulgences continued. The calorie restriction group stopped losing weight on weekends, while the physical activity group gained slightly (about .17 pounds). There were not significant weight changes in the controls on weekends.

Weekend indulgences help explain the slower-than-expected weight loss of many dieters, Racette said. "There is less structure on the weekend for a lot of people, and that can wreak havoc," she said. "A little indulgence turns into a big indulgence. Being vigilant on the weekends is really important for people either trying to lose weight or maintain a weight loss," she said.

A Weight Loss Strategy for Diabetics

By Budda Oliver

Any individual with diabetics interested in losing weight and keeping their body healthy should consider their task on multiple levels. Certainly, there is the technical and mechanical aspect of performing the correct exercises, eating the right foods, and training your body in the most beneficial and satisfying ways, but there is also the less considered aspect of mental preparation and sound spiritual framework.

There is a wide body of magazine and health journal literature that focuses on preparing an athlete or an individual for the rigors of a training regimen by seemingly trying to 'cure' them of the difficulties and the failures they will no doubt face, but this is not the right way to train. Any individual currently living with diabetes knows that there is more to life than simply succeeding and doing well. Like battling the disease itself, battling a workout routine and a new diet will be filled with achievements as well as failures and setbacks; the key is to continue moving forward. Ultimately, it is just your weight, but the success and self-confidence that you can earn through working out and eating right can be carried over to the rest of your life and into your fight against diabetes.

First, you should consider the technical and mechanical aspects of choosing the right exercise regime and the right diet for yourself. In this writer's opinion, the best workout and meal-plan is the one that satisfies you, challenges you, and, more often than not, makes you glad that you are doing what you are doing. There are a few general guidelines that you should follow. In choosing a workout routine, try to do at least as much cardiovascular exercise as you do strength training. If you lift weights two times a week, go for a jog two days as well. When it comes to diet, focus less on the type of food you are eating (it seems like the 'right food' changes weekly, anyway) and instead try to control the amount of food that you eat. This is a surprisingly difficult thing to do, but if you can cut down your meal size by just a small amount each day, after several (2-9) weeks you should be able to comfortably eat the FDA recommended caloric intake per day.

Anyone not training to be a professional athlete should not expect themselves to be in perfect condition at all times, nor should they expect that their workouts constantly be an exhausting challenge. Likewise, you should not expect to come away from the gym with a bright smile on your face every time you workout. Certainly, working-out can feel like a great thing to do, but it is not the case that if you leave the gym feeling tired and sore, and not beaming, that you need to immediately change your routine.

As a diabetic, you know that the challenges of life do not come with a 'satisfaction-guaranteed' sticker- there are some obstacles that take a lot of you, and there is rarely ever an expectation of complete success. But if you keep your eyes on the long-term goal of health success, you should be able to weather any setback that comes your way.

Mr. Oliver is a marketing agent of Type Free. The diabetes lifestyle superstore provides diabetes information throughout the nation. For more information on their Diabetes Lifestyle Superstore please visit their website.

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Foods to Lower Blood Pressure

Get spicy instead of salty. In the kitchen and at the table, flavor foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.

Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.

Eat moderate portions. When snacking, eat fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.

Choose "convenience" foods that are lower in sodium. Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings. These often have a lot of sodium.

Managing Diabetes Video

6 Must Have Minerals and Vitamins

Here is a list of important vitamins and minerals to include in your diet, and how to get them, courtesy of the American Academy of Family Physicians:

• Calcium, which is found in yogurt, cheese, milk and other dairy products; sardines, salmon and perch; soybeans and white beans; spinach and oatmeal.
• Potassium, which is found in sweet potatoes, seafood, fruits including bananas, peaches and honeydew; beans and dairy products.
• Magnesium, which is found in vegetables, bran, beans, tofu, brown rice and nuts.
• Vitamin A, which is found in the meat organs such as liver and giblets; vegetables such as pumpkin, sweet potatoes and spinach; and cantaloupe.
• Vitamin C, which is found in oranges, grapefruit, kiwi, strawberries, cantaloupe, guava and papaya; and vegetables such as red and green peppers, broccoli, cauliflower, and sweet potatoes.
• Vitamin E, which is found in nuts and seeds, turnip greens, peanut butter and spinach.

Alternative Treatments for Diabetes

Some people use complementary or alternative medicine (CAM) to treat diabetes. Although some of these therapies may be effective, others can be ineffective or even harmful. Before you try one, read through the latest research on whether or not they work. And if you decide to give it a whirl, be sure to let your healthcare provider know in case the treatment warrants changes in your medication or other treatments.

• Acupuncture is a procedure in which a practitioner inserts needles into designated points on the skin. Some scientists believe that acupuncture triggers the release of the body's natural painkillers. Acupuncture has been shown to offer relief from chronic pain. Acupuncture is sometimes used by people with neuropathy, the painful nerve damage of diabetes.
  
• Biofeedback is a technique that helps a person become more aware of and learn to deal with the body's response to pain. This alternative therapy emphasizes relaxation and stress-reduction techniques. Guided imagery is a relaxation technique that some professionals who use biofeedback do. With guided imagery, a person thinks of peaceful mental images, such as ocean waves. A person may also include the images of controlling or curing a chronic disease, such as diabetes. People using this technique believe their condition can be eased with these positive images.
• Chromium has been studied and debated for several years. Several studies report that chromium supplementation may improve diabetes control. Chromium is needed to make glucose tolerance factor, which helps insulin improve its action. Because of insufficient information on the use of chromium to treat diabetes, no recommendations for supplementation yet exist.
• Ginseng is a term that can refer to several types of plants, but most studies of ginseng and diabetes have used American ginseng. Those studies have shown some glucose-lowering effects in fasting and postprandial (after meal) blood glucose levels as well as in A1C levels (average blood glucose levels over a 3-month period). However, larger and more long-term studies are needed before general recommendations for use of ginseng can be made. Researchers also have determined that the amount of glucose-lowering compound in ginseng plants varies widely.
• Magnesium deficiency may worsen blood glucose control in type 2 diabetes. But although the relationship between magnesium and diabetes has been studied for decades, it is not yet fully understood. Scientists believe that a deficiency of magnesium interrupts insulin secretion in the pancreas and increases insulin resistance in the body's tissues. Evidence suggests that a deficiency of magnesium may contribute to certain diabetes complications. A recent analysis showed that people with higher dietary intakes of magnesium (through consumption of whole grains, nuts, and green leafy vegetables) had a decreased risk of type 2 diabetes.
• Vanadium is a compound found in tiny amounts in plants and animals. Early studies showed that vanadium normalized blood glucose levels in animals with type 1 and type 2 diabetes. A recent study found that when people with diabetes were given vanadium, they developed a modest increase in insulin sensitivity and were able to decrease their insulin requirements. Currently researchers want to understand how vanadium works in the body, discover potential side effects, and establish safe dosages.

Symptoms of Diabetes Video

Yearly Eye Exams

Early detection and treatment are essential to preventing vision loss and blindness. However, this isn’t as simple as it sounds. In its early stages, retinopathy usually has no warning signs or symptoms.

Detecting retinopathy requires a comprehensive eye exam. By dilating the pupil and using an ophthalmoscope, an instrument for examining the deep interior of the eye, a specialist can spot microaneurysms long before you notice any vision changes. The ophthalmologist may use other tests, too. Stereoscopic photography provides a detailed view of the retina. Fluorescein angiography involves photographing the eye after a dye has been given intravenously; the dye provides a detailed map of the retinal vessels, clearly revealing any leakage or areas of decreased blood supply.

People with type 1 diabetes should have an annual exam by an ophthalmologist beginning five years after diagnosis, while those with type 2 should see an eye specialist yearly as soon as they learn they have diabetes. Because of delayed diagnosis, about 10%–20% of people with type 2 already have some degree of eye disease when their diabetes is diagnosed. Retinopathy can flare suddenly during pregnancy, so women with diabetes should schedule an eye exam early in their first trimester and be followed closely until three to six months after delivery. This isn’t an issue for women with gestational diabetes.

10 Tips for Sucessful Exericise Program

Ready to get moving but unsure where to start? When creating an exercise plan, it helps to map out your strategy.

Check with your health care provider.

Start slowly.

Set goals.

Set rewards.

Track progress.

Think variety.

Be comfortable.

Listen to your body.

Eat nutritious foods.

Get support.

Delicious Diabetic Diets

You Can Eat Your Favorite Foods

Diabetes meal plans have changed quite a bit from the early advice that people with type 1 diabetes had to follow rigid eating patterns. Rich foods like pizza and ice cream were strictly off-limits. The timing, amount, and kind of food were restricted, and the food had to match the insulin dose.

Luckily, things are a little more flexible now. Since the availability of rapid-acting insulin (such as lispro), people with type 1 diabetes can follow a normal, balanced diet. Insulin can be matched to your daily lifestyle, instead of the other way around. For example, a salad with chicken strips and a diet cola might require 1 or 2 units of insulin. Two slices of pizza, a glass of milk, and ice cream might require 10 units.

Type 2 diabetics can find that they can eat some of their favorite foods in moderation.

With training from your diabetes care team and a little experience, you can learn how much insulin you need to control your blood glucoses for different types of meals. If you are using the old-style therapy of pattern control, talk to your diabetes care team about how to change your therapy to the food you eat.

Exercise For Everyone

If you're immobile, don't get around very well, or have never known how to exercise, adding activity to your day can be a challenge — but there are plenty of activities you can still do. Try these ideas:

* Swimming or water aerobics are easy on your body.

* Do exercises while you're sitting down. Try lifting cans of food or waving dishcloths in circles while watching television or listening to music. These activities will increase your strength and flexibility.

* Try yoga or tai chi for a no-impact workout. Sign up for a lesson or try a video tape for home instruction.

Also, look for books and videos with exercises that are appropriate for you, such as the Sit and Be Fit series.

You can increase your activity despite your limitations — and you'll be glad you did.

How To Care For A Cut

If you have nerve damage or poor circulation, something as simple as a nick while trimming your toenails requires a trip to the doctor. However, if you don't have nerve damage or circulation problems, treat a small cut by washing the area well with soap and water and patting it dry with a clean cloth or sterile swab. You don't need to slather it with antiseptic creams, but it's not a bad idea to bandage it up so it stays clean. Don't wrap the bandage tightly, though; leave it loose enough so circulation isn't cut off, and loosen the bandage if the toe or foot swells.

Do not delay treatment just because the wound doesn't hurt. Nerve damage may prevent you from feeling it, even if you haven't yet been diagnosed. A wound that does not hurt may still be a serious injury. Change the bandage and inspect the wound every day. Ask for help if you are having trouble seeing or caring for the injury. If you notice any redness, swelling, pus, or an area of increased warmth on your foot, or if the foot does not heal in a reasonable amount of time, report it to your healthcare provider right away. If you have an infection, you will need an antibiotic to cure it. The antibiotic creams that you can buy over the counter at the drugstore are not strong enough to cure an infection in a diabetic foot.

Maintain Healthy Blood Sugar During Exercise

(HealthDay News) - Exercise typically will lower blood sugar, since insulin is more effective during exercise. But in people with diabetes, too much of a reduction in blood sugar can be dangerous.

The University of Michigan Health System offers these suggestions for diabetics to maintain healthy blood sugar levels when exercising:

• Check your blood sugar before and after exercise -- and during if you can -- and record your results.
• If you are going to exercise strenuously, make sure you eat a meal first.
• Keep snacks -- especially some with sugar -- on hand when you exercise.
• Talk to your doctor about possibly adjusting your insulin dose for exercise.
• Don't inject insulin into a part of the body that will be strenuously used during exercise, as it will absorb more quickly. For example, if you will run, inject your abdomen instead of your leg.