Here is a question I recently received from FOODPICKER.org
I have type 2 Diabetes but am not on meds yet. I am trying to control by diet and exercise. My problem is now that I am eating healthier I am losing weight, and I don’t need to. I am 5’5” and currently weigh 112 lbs. What can I eat that is still good for me but will put some weight back on?
Losing weight by eating healthier and participating in regular exercise is a great way to help control diabetes. However, you also want to make sure you are maintaining a healthy body weight.
First off, be sure you are consuming regular meals and not exercising excessively. 20-30 minutes of moderate physical activity is what is recommended for all Americans. Also be sure you are eat at least 3 meals per day containing all the food groups.
Here are some tips to improve your diet.
*Make good carb choices. This means choose more complex carbohydrates (whole grain breads, fresh fruits and vegetables, and low fat dairy products) as opposed to refined carbohydrates.
*Drink plenty of water to keep hydrated, especially if you work out. Many people mistake hunger for thirst, so if you feel hungry, drinka glass of water, wait 15-20 minutes, and reassess your hunger level. However, do not drink water right before meals, as you will fee full because you have filled up on water.
*Incorporate heart healthy fats into your diet, such as olive/canola oils and nuts. However, be careful, as a little bit of these foods go a long way.
*If you still feel you need to increase your caloric intake, increase your consumption of lean proteins and non-starchy vegetables, as these foods do not affect blood sugars much.
Good luck to you!
Sunday, December 12, 2010
Wednesday, November 24, 2010
Carbohydrate Choices
Here is a question I recently received from FoodPicker.org:
I am very confused. I have been told to have 3-4 carbohydrate choices at each meal. Could you help me figure out what one of these carbohydrates equates to? Is it one gram of carbohydrate or one item containing carbohydrate? Please help!
Carbohydrate choices or carbohyrate servings are used as a guide to help diabetics choose proper portions of carbohydrates to monitor their glucose levels. 1 carbohydrate choice or serving is equivalent to 15 grams of carbohydrate. This equates to 45-60 grams of carbohydrate per meal.
As far a portion sizes go, use this list as a guide. Each of these items is equivalent to 1 cabohydrate serving or 15 grams of carbohydrate:
*Starch (1/2 cup cooked cereal/corn/ cooked pean or peas/grits, 3/4 cup dry unsweetened cereal, 1 slice bread, 1/2 small bagel of English muffin, (1) 4" square waffle, 1 small biscuit/muffin, (1) 6" tortilla, )1) 2" cube cornbread, 6 cracker squares,1/2 hamburger or hot dig bun, 1 cup winter squash, 1 cup soup, 3 cups popcorn, 3 graham cracker squares, 3 sugar-free cookies, 1/2" slice angel food cake, 3 gingersnaps)
*Fruit (1 small piece of freah fruit, 1 cup fresh berries or melon, 1/2 cup canned fruit, 1/4 cup dried fruit, 1/2 cup 100% unsweetened fruit juice)
*Milk (1 cup low fat milk or yogurt).
As always, be careful with portion sizes and choose more nutrient-dense foods (ex. eating whole fruit over fruit juice). Also remember to read food labels for pertinent nutrition information.
Good luch and happy holidays!
I am very confused. I have been told to have 3-4 carbohydrate choices at each meal. Could you help me figure out what one of these carbohydrates equates to? Is it one gram of carbohydrate or one item containing carbohydrate? Please help!
Carbohydrate choices or carbohyrate servings are used as a guide to help diabetics choose proper portions of carbohydrates to monitor their glucose levels. 1 carbohydrate choice or serving is equivalent to 15 grams of carbohydrate. This equates to 45-60 grams of carbohydrate per meal.
As far a portion sizes go, use this list as a guide. Each of these items is equivalent to 1 cabohydrate serving or 15 grams of carbohydrate:
*Starch (1/2 cup cooked cereal/corn/ cooked pean or peas/grits, 3/4 cup dry unsweetened cereal, 1 slice bread, 1/2 small bagel of English muffin, (1) 4" square waffle, 1 small biscuit/muffin, (1) 6" tortilla, )1) 2" cube cornbread, 6 cracker squares,1/2 hamburger or hot dig bun, 1 cup winter squash, 1 cup soup, 3 cups popcorn, 3 graham cracker squares, 3 sugar-free cookies, 1/2" slice angel food cake, 3 gingersnaps)
*Fruit (1 small piece of freah fruit, 1 cup fresh berries or melon, 1/2 cup canned fruit, 1/4 cup dried fruit, 1/2 cup 100% unsweetened fruit juice)
*Milk (1 cup low fat milk or yogurt).
As always, be careful with portion sizes and choose more nutrient-dense foods (ex. eating whole fruit over fruit juice). Also remember to read food labels for pertinent nutrition information.
Good luch and happy holidays!
Sunday, November 21, 2010
Thanksgiving
Here is a question I recently received from FOODPICKER.org
My husband was diagnosed with diabetes as few months ago and has been working hard to lose weight and control his blood sugar. Each year we have a family gathering for thanksgiving that includes lots of food (large turkey dinner with all the trimmings and assorted pies & cakes for dessert). What are your suggestions to ensure my husband doesn’t overeat but also does not feel deprived this thanksgiving?
As the holidays roll around, it is very easy to over-indulge with the excess amounts of treats to go around (for diabetic patients and non-diabetic patients alike).
Here are some tips to stay on track.
*Eat a light meal prior to going to an event. You will be less likely to overindulge.
*Stay away from the serving table! If you are near all of the finger foods while socializing, it is a lot easier to mindlessly eat.
*Fill up on lean proteins (ex. white turkey) and non-starchy vegetables. Be very careful about portion sizes on starches (ex. rolls, casseroles, potatoes, corn, noodles, gravy).
*Drink water during the meal and right before eating.
*Desserts- don't deprive yourself or you'll end up wanting more! Allow yourself a small serving of your dessert of choice.
Good luck and Happy Thanksgiving to all!
My husband was diagnosed with diabetes as few months ago and has been working hard to lose weight and control his blood sugar. Each year we have a family gathering for thanksgiving that includes lots of food (large turkey dinner with all the trimmings and assorted pies & cakes for dessert). What are your suggestions to ensure my husband doesn’t overeat but also does not feel deprived this thanksgiving?
As the holidays roll around, it is very easy to over-indulge with the excess amounts of treats to go around (for diabetic patients and non-diabetic patients alike).
Here are some tips to stay on track.
*Eat a light meal prior to going to an event. You will be less likely to overindulge.
*Stay away from the serving table! If you are near all of the finger foods while socializing, it is a lot easier to mindlessly eat.
*Fill up on lean proteins (ex. white turkey) and non-starchy vegetables. Be very careful about portion sizes on starches (ex. rolls, casseroles, potatoes, corn, noodles, gravy).
*Drink water during the meal and right before eating.
*Desserts- don't deprive yourself or you'll end up wanting more! Allow yourself a small serving of your dessert of choice.
Good luck and Happy Thanksgiving to all!
Friday, November 12, 2010
Soup is Super!
Here is a question I recently received from FOODPICKER.org
I was diagnosed with type 2 diabetes last spring. I enjoy eating hearty soups in the fall and winter months. Can I still eat soup? Are there any soups that are better for me to eat than others?
Soup can be a great meal or snack, as long as you do your research! Studies have shown that soup can actually increase your satiety if eaten prior to a meal. However, use these tips to help you select a healthy option.
*If you can, make your own soup! Canned or ready made soups are usually high in sodium, so be sure to investigate the nutrition facts prior to purchasing and consuming.
*Be careful with "Low sodium" or "Reduced sodium" soups. Read food labels before purchasing. These products often contain a significant amount of sodium and claims are based upon reductions from the original product.
*Choose broth-based soups over cream based soups.
*Add lean proteins to soup, such as beans, lentils, fish, ans chicken to make a complete meal. Beans and lentils will also boost fiber intake.
*Add plenty of non-starchy vegetables to soup to increase vegetable consumption and get those 5 daily servings in.
I was diagnosed with type 2 diabetes last spring. I enjoy eating hearty soups in the fall and winter months. Can I still eat soup? Are there any soups that are better for me to eat than others?
Soup can be a great meal or snack, as long as you do your research! Studies have shown that soup can actually increase your satiety if eaten prior to a meal. However, use these tips to help you select a healthy option.
*If you can, make your own soup! Canned or ready made soups are usually high in sodium, so be sure to investigate the nutrition facts prior to purchasing and consuming.
*Be careful with "Low sodium" or "Reduced sodium" soups. Read food labels before purchasing. These products often contain a significant amount of sodium and claims are based upon reductions from the original product.
*Choose broth-based soups over cream based soups.
*Add lean proteins to soup, such as beans, lentils, fish, ans chicken to make a complete meal. Beans and lentils will also boost fiber intake.
*Add plenty of non-starchy vegetables to soup to increase vegetable consumption and get those 5 daily servings in.
Wednesday, November 3, 2010
SuperFoods
Type the query "SuperFoods" into your search engine of choice and you will most certainly find a myriad of lists from various authors on their picks for "SuperFoods".
These "SuperFoods", known more scientifically as neutraceuticals, provide health benefits beyond basic nutrition. A wide variety of foods are included in these lists.
After attending a seminar on functional foods this week, I was inspired to choose my Top5 "SuperFoods" to share with the world. Perhaps this will inspire you to include some of these in your diet.
Top 5 SuperFoods
1. Eggs. Eggs get a bad reputation, but they are actually a very nutritious food. Eggs are one of the most versatile foods- think about how many ways eggs can be prepared (scrambled, boiled, fried, poached, etc). Additionally, eggs are an inexpensive source of protein. They also are high in lutein, a corotenoid which promotes eye and skin health. More specifically, a research study at Tufts has shown that luteincan protect against eye disease such as cataracts and macular degeneration and lower the risk of cancer and heart disease.
2. Salmon It's delicious, but salmon also provides high amounts of DHA and omega-3 fatty acids to promote heart health and brain function. Your parents were right when they said fish is "brain food". Another plus is salmon is very easy to prepare- simply bake or broil with lemon juice, garlic, dill, and/or other spices. Not sold on salmon? Try tuna, which offers many of the same benefits as salmon.
3. Sweet Potatoes. This fantastic vegetable is high in vitamin A, a nutrient which is known for improving eyesight. The bright orange color is a clear indicator that this superfood is packed with nutrition.
sweet potatoes have a great flavor by themselves. While sweet potatoes are often served with sugar, butter, and other sweeteners, take the sweet potato challenge: consume a whole sweet potato without all the additives and be surprised at how good it naturally tastes. Added bonus: sweet potatoes are full of fiber, making you feel very full after consumption and less likely to indulge in extra calories during the day.
4. Spinach. Popeye's super-strength resulting from consuming a can of spinach is not all fiction. While you will probably not receive super-human strength instantaneously, spinach is very rich in antioxidants, calcium, and iron. By including spinach regularly in your diet, you, too, can be "strong the finish", with all of the nutritional benefits it has to offer.
5. Green Tea. Green tea is another very rich-antioxidant food. There have been links to green tea to manage and/or prevent a wide variety of health conditions, such as cancer, heart disease, high cholesterol, and obesity. Tea is delicious and calorie-free. An added bonus: it soothes you on a cold day or when you are feeling ill.
These are my Top 5 SuperFoods. What are yours?
These "SuperFoods", known more scientifically as neutraceuticals, provide health benefits beyond basic nutrition. A wide variety of foods are included in these lists.
After attending a seminar on functional foods this week, I was inspired to choose my Top5 "SuperFoods" to share with the world. Perhaps this will inspire you to include some of these in your diet.
Top 5 SuperFoods
1. Eggs. Eggs get a bad reputation, but they are actually a very nutritious food. Eggs are one of the most versatile foods- think about how many ways eggs can be prepared (scrambled, boiled, fried, poached, etc). Additionally, eggs are an inexpensive source of protein. They also are high in lutein, a corotenoid which promotes eye and skin health. More specifically, a research study at Tufts has shown that luteincan protect against eye disease such as cataracts and macular degeneration and lower the risk of cancer and heart disease.
2. Salmon It's delicious, but salmon also provides high amounts of DHA and omega-3 fatty acids to promote heart health and brain function. Your parents were right when they said fish is "brain food". Another plus is salmon is very easy to prepare- simply bake or broil with lemon juice, garlic, dill, and/or other spices. Not sold on salmon? Try tuna, which offers many of the same benefits as salmon.
3. Sweet Potatoes. This fantastic vegetable is high in vitamin A, a nutrient which is known for improving eyesight. The bright orange color is a clear indicator that this superfood is packed with nutrition.
sweet potatoes have a great flavor by themselves. While sweet potatoes are often served with sugar, butter, and other sweeteners, take the sweet potato challenge: consume a whole sweet potato without all the additives and be surprised at how good it naturally tastes. Added bonus: sweet potatoes are full of fiber, making you feel very full after consumption and less likely to indulge in extra calories during the day.
4. Spinach. Popeye's super-strength resulting from consuming a can of spinach is not all fiction. While you will probably not receive super-human strength instantaneously, spinach is very rich in antioxidants, calcium, and iron. By including spinach regularly in your diet, you, too, can be "strong the finish", with all of the nutritional benefits it has to offer.
5. Green Tea. Green tea is another very rich-antioxidant food. There have been links to green tea to manage and/or prevent a wide variety of health conditions, such as cancer, heart disease, high cholesterol, and obesity. Tea is delicious and calorie-free. An added bonus: it soothes you on a cold day or when you are feeling ill.
These are my Top 5 SuperFoods. What are yours?
Diet and Weight Loss
Here is a question I recently received from FOODPICKER.org
My doctor has diagnosed me with diabetes and has told me to lose weight. I have heard about high protein diets, low fat/high carb diets, and many others. I want a sound diet instead of a fad. What type of diet is best given my situation?
A sound diet instead of a fad diet is the way to go. In most instances, fad diets are only a quick fix, omitting key food groups and depleting necessary calories and nutrients and should be used on a long term basis.
To be successful, choose a balanced diet that contains all of the food groups (starch, fruit, vegetables, dairy, fat, and protein). It is imperative that none of these components are omitted.
Weight change is based on something called "energy expenditure". This is the balance of what goes in and what goes out. By cutting calories, weight loss is achieved. At the same time, consuming more calories than needed results in weight gain. Keep a food diary to get a good picture of your typical intake and analyze to find ways you can improve.
Along with diet, regular physical activity will also help you obtain your weight loss goals.
The key to weight loss is to make small, achieveable goals and to not get discouraged. Weight loss is a process; a good weight loss should be 1-2# per week on average. Also don't get discouraged when you hit a plateau area of weight loss.
As always, consult a registered dietitian to help you with diet planning and weight loss goals. Also, speak with your primary care provider before starting any exercise or weight loss plan.
My doctor has diagnosed me with diabetes and has told me to lose weight. I have heard about high protein diets, low fat/high carb diets, and many others. I want a sound diet instead of a fad. What type of diet is best given my situation?
A sound diet instead of a fad diet is the way to go. In most instances, fad diets are only a quick fix, omitting key food groups and depleting necessary calories and nutrients and should be used on a long term basis.
To be successful, choose a balanced diet that contains all of the food groups (starch, fruit, vegetables, dairy, fat, and protein). It is imperative that none of these components are omitted.
Weight change is based on something called "energy expenditure". This is the balance of what goes in and what goes out. By cutting calories, weight loss is achieved. At the same time, consuming more calories than needed results in weight gain. Keep a food diary to get a good picture of your typical intake and analyze to find ways you can improve.
Along with diet, regular physical activity will also help you obtain your weight loss goals.
The key to weight loss is to make small, achieveable goals and to not get discouraged. Weight loss is a process; a good weight loss should be 1-2# per week on average. Also don't get discouraged when you hit a plateau area of weight loss.
As always, consult a registered dietitian to help you with diet planning and weight loss goals. Also, speak with your primary care provider before starting any exercise or weight loss plan.
Saturday, September 11, 2010
Freaky Eaters
Earlier this week, I was introduced to a new television program entitled "Freaky Eaters" on the TLC network. This show documents people with some very unusual food addictions. As a registered dietitian (RD), this show naturally intrigued me. I saw a brief snippet of the show, in which the gentleman featured in the episode claimed that he lived off a diet of 4 cheeseburgers a day. Everyday. This lead me to question "What kind of nutrient intake would one receive from solely eating 4 cheeseburgers a day?".
To explore this more thoroughly, I did a brief nutrient analysis. USDA has a great resource for anyone to track their nutrient intake. Using this program, I yielded results for just what a 4 cheeseburger a day diet entails.
First, I analyzed how this diet measured up with MyPyramid recommendations based upon eat food group. Below are the results (Intake denotes what is provided by the cheeseburger diet. Recommendations denote what is recommended by MyPyramid):
Milk Intake 1.1 cup equivalent
Milk Recommendation 3 cup equivalent
Meat and Beans Intake 4.3 oz equivalent
Meat and Beans Recommendation 6 oz equivalent
Vegetables Intake 1 cup equivalent
Vegetables Recommendation 3 cup equivalent
Fruits Intake 0 cup equivalent
Fruits Recommendation 2 cup equivalent
Grains Intake 10.5 oz equivalent
Grains Recommendation 7 oz equivalent
Or, in percentages, for those who like numbers:
Pyramid Categories Percent Recommendation
Milk 37%
Meat and Beans 72%
Vegetables 33%
Fruits 0%
Grains 150%
I then explored the nutrient values for the diet. This chart denotes the actual intake based upon recommended intake.
Nutrient Your Intake Recommendation
Food Energy/Total Calories (kcals) 1402 2294
Protein (gm) 72 46
Carbohydrate (gm) 142 130
Total Fiber (gm) 7 25
Total Fat (gm) 59.3 31.2 - 54.5
Saturated Fat (gm) 24.9 < 15.6
Monounsaturated Fat (gm) 22 **
Polyunsaturated Fat (gm) 6 **
Linoleic (omega 6) (gm) 5.3 12
Alpha Linolenic (omega 3) (gm) 0.8 1.1
Cholesterol (mg) 183 < 300
Vitamin A (mcg RAE) 152.4 700
Vitamin C (mg) 20.3 75
Vitamin E (mg a-TE) 1.7 15
Thiamin (mg) 0.9 1.1
Riboflavin (mg) 1.5 1.1
Niacin (mg) 17.2 14
Folate (mcg, DFE) 269.2 400
Vitamin B6 (mg) 1.1 1.3
Vitamin B12 (mcg) 5.2 2.4
Calcium (mg) 762 1000
Phosphorus (mg) 756.9 700
Magnesium (mg) 121.9 310
Iron (mg) 11.9 18
Zinc (mg) 12.6 8
Selenium (mcg) 87.9 55
Potassium (mg) 1270 4700
Sodium (mg) 3144 1500 - 2300
What this chart demonstrates is that this diet insufficient, as it does not meet the recommended daily requirements for many necessary nutrients. This diet lacks in calories; fiber; monounsaturated fat; polyunsaturated fat; omega 3 and 6 fats; cholesterol; vitamins A, C, E, and B-6; thiamin, folate, magnesium, iron, and potassium. This diet meets and/or exceeds the requirements for protein, carbohydrate, total fat, saturated fat, riboflavin, vitamin B-12, phosphorus, zinc, selenium, and sodium.
Also keep in mind that this analysis was based upon cheeseburgers alone. It did not contain the usual accompaniment of a large soda and fries. In this case, I would imagine the calories, fat, and sodium would be exceeded by a long shot.
In conclusion, 4 cheeseburgers per day is not an adequate diet for anyone. An in-depth look of the lack of key nutrients proves this. While a cheeseburger can fit into a healthy diet in moderation, the same adage goes for all foods- "There can be too much of a good thing". So please be sure that your diet includes a variety of different kinds of foods from each of the food groups.
Also, before going out, check to verify the nutrient intake of foods. Most restaurants have nutrition information available and the new food labeling laws will make this information more available at more restaurants and wherever food is purchased.
Has anyone else seen this show? Thoughts?
To explore this more thoroughly, I did a brief nutrient analysis. USDA has a great resource for anyone to track their nutrient intake. Using this program, I yielded results for just what a 4 cheeseburger a day diet entails.
First, I analyzed how this diet measured up with MyPyramid recommendations based upon eat food group. Below are the results (Intake denotes what is provided by the cheeseburger diet. Recommendations denote what is recommended by MyPyramid):
Milk Intake 1.1 cup equivalent
Milk Recommendation 3 cup equivalent
Meat and Beans Intake 4.3 oz equivalent
Meat and Beans Recommendation 6 oz equivalent
Vegetables Intake 1 cup equivalent
Vegetables Recommendation 3 cup equivalent
Fruits Intake 0 cup equivalent
Fruits Recommendation 2 cup equivalent
Grains Intake 10.5 oz equivalent
Grains Recommendation 7 oz equivalent
Or, in percentages, for those who like numbers:
Pyramid Categories Percent Recommendation
Milk 37%
Meat and Beans 72%
Vegetables 33%
Fruits 0%
Grains 150%
I then explored the nutrient values for the diet. This chart denotes the actual intake based upon recommended intake.
Nutrient Your Intake Recommendation
Food Energy/Total Calories (kcals) 1402 2294
Protein (gm) 72 46
Carbohydrate (gm) 142 130
Total Fiber (gm) 7 25
Total Fat (gm) 59.3 31.2 - 54.5
Saturated Fat (gm) 24.9 < 15.6
Monounsaturated Fat (gm) 22 **
Polyunsaturated Fat (gm) 6 **
Linoleic (omega 6) (gm) 5.3 12
Alpha Linolenic (omega 3) (gm) 0.8 1.1
Cholesterol (mg) 183 < 300
Vitamin A (mcg RAE) 152.4 700
Vitamin C (mg) 20.3 75
Vitamin E (mg a-TE) 1.7 15
Thiamin (mg) 0.9 1.1
Riboflavin (mg) 1.5 1.1
Niacin (mg) 17.2 14
Folate (mcg, DFE) 269.2 400
Vitamin B6 (mg) 1.1 1.3
Vitamin B12 (mcg) 5.2 2.4
Calcium (mg) 762 1000
Phosphorus (mg) 756.9 700
Magnesium (mg) 121.9 310
Iron (mg) 11.9 18
Zinc (mg) 12.6 8
Selenium (mcg) 87.9 55
Potassium (mg) 1270 4700
Sodium (mg) 3144 1500 - 2300
What this chart demonstrates is that this diet insufficient, as it does not meet the recommended daily requirements for many necessary nutrients. This diet lacks in calories; fiber; monounsaturated fat; polyunsaturated fat; omega 3 and 6 fats; cholesterol; vitamins A, C, E, and B-6; thiamin, folate, magnesium, iron, and potassium. This diet meets and/or exceeds the requirements for protein, carbohydrate, total fat, saturated fat, riboflavin, vitamin B-12, phosphorus, zinc, selenium, and sodium.
Also keep in mind that this analysis was based upon cheeseburgers alone. It did not contain the usual accompaniment of a large soda and fries. In this case, I would imagine the calories, fat, and sodium would be exceeded by a long shot.
In conclusion, 4 cheeseburgers per day is not an adequate diet for anyone. An in-depth look of the lack of key nutrients proves this. While a cheeseburger can fit into a healthy diet in moderation, the same adage goes for all foods- "There can be too much of a good thing". So please be sure that your diet includes a variety of different kinds of foods from each of the food groups.
Also, before going out, check to verify the nutrient intake of foods. Most restaurants have nutrition information available and the new food labeling laws will make this information more available at more restaurants and wherever food is purchased.
Has anyone else seen this show? Thoughts?
Saturday, September 4, 2010
Healthy Fats
Here is a question I recently received from FOODPICKER.org
I have pre-diabetes and am confused about fats. A friend was telling me there are “healthier fats” I should be including in my diet. I thought all fats were bad? Could you tell me which fats I should include in my diet (if any)?
"Fat" has a bad reputation, but in reality, fats are a necessary part of a balanced diet. The hard part is determining which types of fats you should eat. There are two main types of fats:
*Saturated fats and trans fats. These are considered to the the "bad fats". Saturated fats are found in butter and animal fats. Trans fats are commonly found in fried and processed foods. These should be limited in the diet.
*Unsaturated fats and Omega-3 fats. There are considered to be the "good fats". Unsaturated fats (found in olive and canola oils) and Omega 3 fats (found in salmon, tuna, and nuts) are a good part of a balanced diet.
I have pre-diabetes and am confused about fats. A friend was telling me there are “healthier fats” I should be including in my diet. I thought all fats were bad? Could you tell me which fats I should include in my diet (if any)?
"Fat" has a bad reputation, but in reality, fats are a necessary part of a balanced diet. The hard part is determining which types of fats you should eat. There are two main types of fats:
*Saturated fats and trans fats. These are considered to the the "bad fats". Saturated fats are found in butter and animal fats. Trans fats are commonly found in fried and processed foods. These should be limited in the diet.
*Unsaturated fats and Omega-3 fats. There are considered to be the "good fats". Unsaturated fats (found in olive and canola oils) and Omega 3 fats (found in salmon, tuna, and nuts) are a good part of a balanced diet.
Wednesday, August 25, 2010
Beverages
Here is a question I recently received from FOODPICKER.org
Since I have been diagnosed with type 2 diabetes, I have been really watching my carb intake. I’m not sure about beverages though. What can I drink that will not affect my blood sugar besides water? Can I have my morning coffee?
Beverages can be tricky with diabetes. Beverages such as milk, drinkable yogurts, smoothies, fruit juices, and regular soft drinks contain carbohydrate and must be counted as part of your carb intake.
There are many drinks that contain very little or no amount of carbohydrate. For example, black coffee or tea, or coffee with non-dairy creamer and sugar substitute is a good choice. Sugar-free flavored or carbonated water, diet sodas, and sugar free flavorings such as sugar-free kool aid and Crystal Light are also very good options.
Since I have been diagnosed with type 2 diabetes, I have been really watching my carb intake. I’m not sure about beverages though. What can I drink that will not affect my blood sugar besides water? Can I have my morning coffee?
Beverages can be tricky with diabetes. Beverages such as milk, drinkable yogurts, smoothies, fruit juices, and regular soft drinks contain carbohydrate and must be counted as part of your carb intake.
There are many drinks that contain very little or no amount of carbohydrate. For example, black coffee or tea, or coffee with non-dairy creamer and sugar substitute is a good choice. Sugar-free flavored or carbonated water, diet sodas, and sugar free flavorings such as sugar-free kool aid and Crystal Light are also very good options.
Sunday, August 22, 2010
Potluck
Here is a question I recently received from FOODPICKER.org
I attend a monthly book club with friends that includes a dinner potluck in which everyone contributes a dish. I have type 2 diabetes and I struggle with what to eat at the potluck. Could you offer me some tips?
Potluck can be difficult and tempting, but here are some strategies to help you stay on track.
*Eat a snack prior to going out, so you'll be less hungry and less prone to overeating.
*Choose a small plate to help with portion control.
*Look around- see what everyone brought before serving yourself.
*Drink water as your beverage.
*Stay away from the serving line! Once you have served yourself, go into another room to chat.
*Since you must also contribute, bring a healthy alternative that fits into your diet plan.
I attend a monthly book club with friends that includes a dinner potluck in which everyone contributes a dish. I have type 2 diabetes and I struggle with what to eat at the potluck. Could you offer me some tips?
Potluck can be difficult and tempting, but here are some strategies to help you stay on track.
*Eat a snack prior to going out, so you'll be less hungry and less prone to overeating.
*Choose a small plate to help with portion control.
*Look around- see what everyone brought before serving yourself.
*Drink water as your beverage.
*Stay away from the serving line! Once you have served yourself, go into another room to chat.
*Since you must also contribute, bring a healthy alternative that fits into your diet plan.
Sunday, August 15, 2010
Weight Loss
Here is question I recently received from FOODPICKER.org
I have pre-diabetes and my doctor has told me if I don't lose weight I will end up with type 2 diabetes. I have about 75 pounds to lose. Could you tell me the best way to do this?
Weight loss is a lifestyle change; it's something that, if done correctly, does not happen quickly. It is a process. Stay away from fad diets- anything done in drastic measures usually does not equal long term results.
There are two main principles for weight loss: diet and exercise. Yes, it's easier said than done. But the important part is to make small goals for yourself to make your success measureable and more attainable. For example, you say you want to lose 70 pounds- think of your mindset. You you like to accomplish this next month? In the next year? In the next five years?
You can also break this up into smaller goals. Example: I want to lose 4 pounds this month.
"Diet" and "exercise" are dreaded words. When we think of the word diet, most people think of restrictions- what you can't eat. Instead, don't give up your favorite foods, just cut back on the portions and eat them less often. Also think of adding new foods (more fruits, vegetables, and whole grains) to substitute for less healthy foods. It is a good idea to keep a food diary to get a good look of your intake and where your downfalls are.
"Exercise" is the same way. Many people think of it as something you HAVE to do and, therefore, there is often less motivation to do it. It is recommended that all adult exercise 20-30 minutes 5 times per week. When you're spending that much time on an activity, you might as well do something you enjoy! Try different things and/or bring a friend for moral support! Walking, yoga, pilates, treadmill, the possibilities are endless- as long as you're moving and your heart rate is pumping. You can also consider breaking up workouts into smaller intervals if you feel you don't have the time or stamina for a long workout.
By being dedicated and not getting discouraged, you will see results in the long run.
Also, be sure to consult your doctor before starting any regimen. It may also benefit you speak to a registered dietitian (RD) regarding your weight loss goals.
More weight loss tips are provided by this article from WEBMD: http://women.webmd.com/guide/weight-loss-tips
I have pre-diabetes and my doctor has told me if I don't lose weight I will end up with type 2 diabetes. I have about 75 pounds to lose. Could you tell me the best way to do this?
Weight loss is a lifestyle change; it's something that, if done correctly, does not happen quickly. It is a process. Stay away from fad diets- anything done in drastic measures usually does not equal long term results.
There are two main principles for weight loss: diet and exercise. Yes, it's easier said than done. But the important part is to make small goals for yourself to make your success measureable and more attainable. For example, you say you want to lose 70 pounds- think of your mindset. You you like to accomplish this next month? In the next year? In the next five years?
You can also break this up into smaller goals. Example: I want to lose 4 pounds this month.
"Diet" and "exercise" are dreaded words. When we think of the word diet, most people think of restrictions- what you can't eat. Instead, don't give up your favorite foods, just cut back on the portions and eat them less often. Also think of adding new foods (more fruits, vegetables, and whole grains) to substitute for less healthy foods. It is a good idea to keep a food diary to get a good look of your intake and where your downfalls are.
"Exercise" is the same way. Many people think of it as something you HAVE to do and, therefore, there is often less motivation to do it. It is recommended that all adult exercise 20-30 minutes 5 times per week. When you're spending that much time on an activity, you might as well do something you enjoy! Try different things and/or bring a friend for moral support! Walking, yoga, pilates, treadmill, the possibilities are endless- as long as you're moving and your heart rate is pumping. You can also consider breaking up workouts into smaller intervals if you feel you don't have the time or stamina for a long workout.
By being dedicated and not getting discouraged, you will see results in the long run.
Also, be sure to consult your doctor before starting any regimen. It may also benefit you speak to a registered dietitian (RD) regarding your weight loss goals.
More weight loss tips are provided by this article from WEBMD: http://women.webmd.com/guide/weight-loss-tips
Monday, August 9, 2010
August is Cataracts Awareness Month!
Keep Your Eye on the Veggies during Cataract Awareness Month
An estimated 22 million Americans age 40 and older have cataracts, a clouding of the eye’s lens that prevents the passage of light needed for vision. However, with regular eye check-ups, cataracts do not have to lead to vision loss for most Americans. What you eat can help protect your vision, too.
Look for foods that provide vitamins E and C, two eye-healthy antioxidants. Vitamin E is found in nuts, vegetable oils, fortified cereals and sweet potatoes; vitamin C is found in foods like oranges, grapefruit, spinach and broccoli.
And consider this: A preliminary study suggests caffeine also might have an anti-cataract effect. So, your next cup of coffee just might keep your eyes healthy and open.
Produced by ADA’s Public Relations Team
http://www.eatright.org/Public/content.aspx?id=6442453112
An estimated 22 million Americans age 40 and older have cataracts, a clouding of the eye’s lens that prevents the passage of light needed for vision. However, with regular eye check-ups, cataracts do not have to lead to vision loss for most Americans. What you eat can help protect your vision, too.
Look for foods that provide vitamins E and C, two eye-healthy antioxidants. Vitamin E is found in nuts, vegetable oils, fortified cereals and sweet potatoes; vitamin C is found in foods like oranges, grapefruit, spinach and broccoli.
And consider this: A preliminary study suggests caffeine also might have an anti-cataract effect. So, your next cup of coffee just might keep your eyes healthy and open.
Produced by ADA’s Public Relations Team
http://www.eatright.org/Public/content.aspx?id=6442453112
Sunday, August 8, 2010
Dawn Phenomenon
Here is question I recently received from FOODPICKER.org
I was just told I am type 2 diabetic. My doctor told me to try to control by numbers by diet. I have noticed my blood sugar is high in the morning before I have eaten. Could you explain why?
What you are describing is called the dawn phenomenon. The dawn phenomenon is defined as an abnormal rise in glucose levels, usually between the hours of 2-8 AM.
This is caused by overnight release of hormones, such as cortisone, glucagon, epinephine, and growth hormone, which cause insulin resistance, thus leading to elevated glucose levels.
However, the dawn phenomenon may be attributed to other causes, such as:
* Not eating a carbohydrate snack at bedtime
* Adjusting your dosage of medication or insulin
* Switching to a different medication
* Using an insulin pump to administer extra insulin during early-morning hours
Therefore, it is imperative that you keep a good record of your food intake, follow your medication schedule, and check your glucose levels regularly. As always, discuss these concerns with your doctor and/or speak with a certified diabetes educator.
http://www.mayoclinic.com/health/dawn-effect/AN01213
I was just told I am type 2 diabetic. My doctor told me to try to control by numbers by diet. I have noticed my blood sugar is high in the morning before I have eaten. Could you explain why?
What you are describing is called the dawn phenomenon. The dawn phenomenon is defined as an abnormal rise in glucose levels, usually between the hours of 2-8 AM.
This is caused by overnight release of hormones, such as cortisone, glucagon, epinephine, and growth hormone, which cause insulin resistance, thus leading to elevated glucose levels.
However, the dawn phenomenon may be attributed to other causes, such as:
* Not eating a carbohydrate snack at bedtime
* Adjusting your dosage of medication or insulin
* Switching to a different medication
* Using an insulin pump to administer extra insulin during early-morning hours
Therefore, it is imperative that you keep a good record of your food intake, follow your medication schedule, and check your glucose levels regularly. As always, discuss these concerns with your doctor and/or speak with a certified diabetes educator.
http://www.mayoclinic.com/health/dawn-effect/AN01213
Tuesday, August 3, 2010
Dangerous Supplements
This is a good read for anyone taking or considering taking dietary supplements. Be an informed consumer...
Dangerous Supplements
Dangerous Supplements
Wednesday, July 28, 2010
Restaurant Menus and Nutrition Facts
New FDA Notice on Menu Labeling
The U.S. Food and Drug Administration has issued a Federal Register notice explaining how restaurants and retail food establishments not covered by the new federal menu labeling requirements can voluntarily register to become subject to the new federal requirements. Restaurant chains with fewer than 20 locations and vending machine operators with fewer than 20 machines are examples of establishments not covered by the legislation.
From: http://www.eatright.org/members/eatrightweekly/article.aspx?folderid=6442451288&mycontentid=6442453070
The U.S. Food and Drug Administration has issued a Federal Register notice explaining how restaurants and retail food establishments not covered by the new federal menu labeling requirements can voluntarily register to become subject to the new federal requirements. Restaurant chains with fewer than 20 locations and vending machine operators with fewer than 20 machines are examples of establishments not covered by the legislation.
From: http://www.eatright.org/members/eatrightweekly/article.aspx?folderid=6442451288&mycontentid=6442453070
Supplementation
Here is question I recently received from FOODPICKER.org
I have diabetes and a coworker was telling me I should be taking supplements such as cinnamon and chromium to help control blood sugar. Are these safe and effective?
Supplements are a tricky subject. First, it is important to communicate with your doctor and pharmacist regarding your medications for not only polypharmacy, medication to medication interactions, but also food-drug interactions and how supplements may interfere with your medications.
As far as taking supplements go, it is better to get as many nutrients as you can with food. Taking a single supplement tends to make the food less bioavailable in your body than if you were to eat a food containing a rich source of that vitamin (In layman's terms: you'll absorb more vitamin C by eating an orange than taking a vitamin C tablet).
If you feel as if your diet is deficient in one or more nutrients, a daily multivitamin may be a good idea.
I have diabetes and a coworker was telling me I should be taking supplements such as cinnamon and chromium to help control blood sugar. Are these safe and effective?
Supplements are a tricky subject. First, it is important to communicate with your doctor and pharmacist regarding your medications for not only polypharmacy, medication to medication interactions, but also food-drug interactions and how supplements may interfere with your medications.
As far as taking supplements go, it is better to get as many nutrients as you can with food. Taking a single supplement tends to make the food less bioavailable in your body than if you were to eat a food containing a rich source of that vitamin (In layman's terms: you'll absorb more vitamin C by eating an orange than taking a vitamin C tablet).
If you feel as if your diet is deficient in one or more nutrients, a daily multivitamin may be a good idea.
Tuesday, July 27, 2010
Ways To Give Back...
This charity is very near and dear to my heart. Consider a small donation. All proceeds go to help Haitians help Haitians. See the end of the article for more details...
SCHOOL IS A SUMMER BLESSING FOR YOUNG TWINS IN PORT-AU-PRINCE
Fabiola Hyppolite has lived the last six months in a tent with more than 40 people— along with her mother, her father, her twin, and two other sisters.
Her family lost the small cinderblock home they rented in Port-au-Prince on January 12th. Today, their belongings consist of a few clothes and a large mattress, wedged among dozens of others that cover nearly all the ground under their tent.
Life since the earthquake has turned a new kind of hard for this 9-year-old. Fabiola has asthma and allergies. In the crowded conditions under the large tent provided by US AID—among several others like it in this improvised tarp “city”—the still air stays dusty and the linens off-color. There is no running water, no toilets. People cook on make-shift grills in the narrow dirt alleys running between tents. When Fabiola speaks, her raspy voice is barely audible. Her small chest heaves with every breath. There is no doctor nearby.
This summer, Fabiola and her twin, Fabienne, have at least one treat: They get to go to school. By being in their fourth-grade class, they don’t have to while away the hours of the searing midday heat under the plastic of their home. Although their school was badly damaged in the earthquake, the temporary set-up for classes is not as oppressive.
Neither of the twins would be able to attend school if it were not for Haitian Ministries’ scholarship program. With donations from people in the United States, the Tierney-Tobin Memorial Scholarship program pays the school tuitions for more than 130 students. Fabiola and Fabienne have been in the program for two years; each girl has a sponsor who has pledged to pay for her education for at least five years. Without these sponsorships, the girls would have no schooling. Since the government provides very little public education, more than 90 percent of all students in Haiti are attending private institutions. Tuitions often run higher than what families make in a year.
Right after the earthquake, Fabiola’s father lost his job as a security guard at a private home. The family decided to leave the country. Today, he wanders the city looking for work, and Fabiola’s mother usually stays at the tent. She also has a 7-year-old and another daughter who is 11.
Although the Hyppolites have no income, they have become members of a special community, forged from destitution and formed to provide at least some of the basic necessities for all the families under the tent. People pitch in whatever coins or bills they can, and someone selected as the shopper buys as
Fabiola (left) and twin Fabienne Hyppolite, in the tent where they live. much water, rice, beans, and corn as possible. Cooking is usually communal.
“We don’t know what’s going to happen,” says Fabiola’s 44-year-old mother, Edith.
For now, though, school is in session. Classes will end in August, and a new academic year should begin in October. Fabiola is already looking forward to next year. She likes history, geography and mathematics. And, on one Saturday afternoon under her tent, Fabiola says that she would like to send a “thank-you” to the person who has made school so wonderfully possible in her life.
*************
If you would like to learn about sponsoring a Haitian student in primary school, secondary school, technical school, or university, please contact Haitian Ministries at: 860.638.1018; or by e-mail at: info@haitianministries.org. Also, you can learn about the Tierney-Tobin program at our website: www.haitianministries.org (Just click “Projects/Partnerships” on the left side of the home page, and you will see “Education.”)
SCHOOL IS A SUMMER BLESSING FOR YOUNG TWINS IN PORT-AU-PRINCE
Fabiola Hyppolite has lived the last six months in a tent with more than 40 people— along with her mother, her father, her twin, and two other sisters.
Her family lost the small cinderblock home they rented in Port-au-Prince on January 12th. Today, their belongings consist of a few clothes and a large mattress, wedged among dozens of others that cover nearly all the ground under their tent.
Life since the earthquake has turned a new kind of hard for this 9-year-old. Fabiola has asthma and allergies. In the crowded conditions under the large tent provided by US AID—among several others like it in this improvised tarp “city”—the still air stays dusty and the linens off-color. There is no running water, no toilets. People cook on make-shift grills in the narrow dirt alleys running between tents. When Fabiola speaks, her raspy voice is barely audible. Her small chest heaves with every breath. There is no doctor nearby.
This summer, Fabiola and her twin, Fabienne, have at least one treat: They get to go to school. By being in their fourth-grade class, they don’t have to while away the hours of the searing midday heat under the plastic of their home. Although their school was badly damaged in the earthquake, the temporary set-up for classes is not as oppressive.
Neither of the twins would be able to attend school if it were not for Haitian Ministries’ scholarship program. With donations from people in the United States, the Tierney-Tobin Memorial Scholarship program pays the school tuitions for more than 130 students. Fabiola and Fabienne have been in the program for two years; each girl has a sponsor who has pledged to pay for her education for at least five years. Without these sponsorships, the girls would have no schooling. Since the government provides very little public education, more than 90 percent of all students in Haiti are attending private institutions. Tuitions often run higher than what families make in a year.
Right after the earthquake, Fabiola’s father lost his job as a security guard at a private home. The family decided to leave the country. Today, he wanders the city looking for work, and Fabiola’s mother usually stays at the tent. She also has a 7-year-old and another daughter who is 11.
Although the Hyppolites have no income, they have become members of a special community, forged from destitution and formed to provide at least some of the basic necessities for all the families under the tent. People pitch in whatever coins or bills they can, and someone selected as the shopper buys as
Fabiola (left) and twin Fabienne Hyppolite, in the tent where they live. much water, rice, beans, and corn as possible. Cooking is usually communal.
“We don’t know what’s going to happen,” says Fabiola’s 44-year-old mother, Edith.
For now, though, school is in session. Classes will end in August, and a new academic year should begin in October. Fabiola is already looking forward to next year. She likes history, geography and mathematics. And, on one Saturday afternoon under her tent, Fabiola says that she would like to send a “thank-you” to the person who has made school so wonderfully possible in her life.
*************
If you would like to learn about sponsoring a Haitian student in primary school, secondary school, technical school, or university, please contact Haitian Ministries at: 860.638.1018; or by e-mail at: info@haitianministries.org. Also, you can learn about the Tierney-Tobin program at our website: www.haitianministries.org (Just click “Projects/Partnerships” on the left side of the home page, and you will see “Education.”)
Friday, July 23, 2010
Bored? Like Wake County Farmer's Markets? Take this quick survey...
http://www.surveymonkey.com/s/HJX52BW
http://www.surveymonkey.com/s/HJX52BW
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