Sunday, June 27, 2010


Here is a question I recently received from

I have been diagnosed as pre-diabetic. The doctor has not put me on any medication, but would like me to lose weight and watch my diet. I’m not sure how much or how often I should be exercising. Could you give me some tips?

Exercise is great way to stay in shape, stay healthy, and help control blood sugar.

When exercising, it is best to find an activity you enjoy. Whether its walking, jogging, yoga, dance, or hitting the gym, by choosing something you enjoy, you're much more likely to see it as a chore and keep this habit for the long haul.

The CDC (Center for Disease Control and Prevention) recommends 2 hours and 30 minutes (150 minutes) of exercise a week, or 30 minutes 5 times per week. This may seem overwhelming, but splitting your time up throughout the day is a key to success. If you don't feel like you can do 30 minutes per day, try 10 minutes of exercise 3 times a day. Persistence and dedication to exercise is they key to success. Good luck!

Sunday, June 20, 2010


Here is a question I recently received from

I have type 2 diabetes. I’m kind of addicted to jawbreaker candy (especially fireballs). How harmful is it to eat these candies and what alternatives should I try… Is fruit a good alternative?

Fireball candies contain 11 grams of carbohydrate- almost 1 carbohydrate serving for 1! When feeding your "addiction", it is important to keep this in mind.

Eating a fireball may be a a good choice if you are choosing 1 piece of candy for one of your snacks. Is it the best choice? No. It is up to you to decide if indulging frequently is worth it.

Fruit is a better choice as it is a good source of fiber and will keep you satisfied longer. However, if you are craving sweet things often, it may be in your best interest to try some sugar-free treats, such as sugar-free jello or popsicles to satisfy your sweet tooth without sacrificing your health.

Thursday, June 10, 2010

Diabetic Breakfast

Here is a question I recently received at

I have type 2 diabetes and am having trouble with breakfast. It seems so many breakfast foods are high in carbs. Could you give me some breakfast ideas that are diabetic friendly?

Portion control, portion control, portion control! Yes, many breakfast foods are high in carbs, but by carefully watching portion sizes and making smart choices, many of your favorite brekfast items will fit into your diabetic meal plan.

Let's take the classic milk and cereal. Milk and cereal are both carbohydrates. The idea is to eat 3/4 cup of cereal and 1 cup of milk to ensure adequate serving size. Also, by choosing a high fiber cereal, the breakfast will fill you up more than is you choose a sweetened cereal. Hot cereals are also high in fiber, but also remember to watch portion sizes. Additionally, make your own instead of buying the instant, flavored varieties.

Fruit is also a good choice, but remember to eat a small piece of fruit or cut it in half. Also be very careful about your fruit juice intake; a little goes a long way. Remember that a portion size of juice is 4 oz (1/2 cup). How big is your cup?

By making wise choices and wathcing portion sizes, you will be well on your way to eating a healthy and delicious breakfast.

PS Remember, breakfast is the most important meal of the day, especially for diabetics! If you do not already eat breakfast, START. There is no written rule that breakfast food items need to be eaten fro breakfast.

Sunday, June 6, 2010

Diabetes and OJ

Here is a question I recently received from

I am worried because I was just diagnosed with diabetes. I drink freshly squeezed orange juice three times a week. Does orange juice contain too much sugar and is it advisable for a diabetic to drink juice?

A little bit of fruit juice goes a long way, so diabetes need to be extremely careful with their fruit juice intake. One half cup (4 oz) of unsweetened juice equals on serving of carbohydrate. Orange juice also has the ability to spike blood sugars quickly, which is why it's commonly used to raise blood sugars in instances of hypoglycemia.

The best advice is to eat more whole fruits than fruit juices.

For more extensive education about how certain foods fit into your diet, meet with a registered dietitian (RD) and/or a certified diabetes educator (CDE).