Snackies! May 11, 2011

Here’s the newest post from FOODPICKER.org:

I have diabetes and have grown tired of munching on carrots when the crazy hungry munchies hit.  I’m replacing chocolate bars with almonds in an attempt to lower my weight.  What exactly can I snack on when these munchies hit?

Great question! Here are some great non-carbohydrate snack ideas:

*Sliced deli meat and string cheese

*Veggies with a lite dip

*Sugar Free jello

*Peanut butter (look for peanuts as only ingredient) and celery

*Tuna salad, chicken salad, or egg salad

The Sweet Potato: Good or Bad? December 30, 2010

Here’s the newest question from FOODPICKER.org:

I was recently diagnosed with Pre-Diabetes and I’m trying to follow a low fat diet.  I have a question I hope that you can answer.  Are sweet potatoes considered a vegetable and are they ok to eat in my diet?

Sweet potatoes are vegetables, but are considered a starchy vegetable because one serving contains 15 grams of carbohydrates. A serving of sweet potatoes is 1/4 cup mashed or baked.

Sweet potatoes (per serving) contain 2 grams of fiber, 62 calories, and 22mg sodium. They also contain beta carotene and vitamin A to help with vision and provide antioxidant properties.

Sweet potatoes can be a dessert or a main dish; try them baked, mashed, roasted, or grilled!

Healthy Ways to Gain Weight December 8, 2010

Here’s the newest question 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?

Great job on managing your diabetes with diet and exercise; it is a great accomplishment! A great way to keep your weight up and still follow a healthy diet would be to incorporate more “healthy fats” into your diet.

Healthy Fats

*Polyunsaturated fat (PUFA) and Monounsaturated fat (MUFA): MUFA’s  don’t raise LDL cholesterol; this cholesterol leads to clogged arteries and is sometimes called “bad” cholesterol and raise HDL cholesterol. Including things like olive oil, avocados, peanuts, cashews, and sesame seeds are great ways to increase your HDL or “good” cholesterol.

PUFA’s also do not raise LDL cholesterol and come in two different types, 1. Omega-3 Fatty acids (anti-inflammatory) also known as ALA or EPA and DHA: flaxseed, fish like salmon, tuna, trout, and sardines, 2. Omega-6 fatty acids (inflammatory) also known as linoleic acid, these can heart protective effects, it’s important to eat more omega-3 fats compared to omega-6 fats:  corn, sesame, sunflower, soybean and walnut oils.

Including more of the above foods into your diet will continue to help you lead a healthy lifestyle for your diabetes, but will always allow for additional calories to be added to your diet to help increase/maintain your weight.

Healthy Lifestyle Changes November 4, 2010

Here is  the newest question 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 would not be a diet, but a lifestyle change. This is something you can maintain for the long run and still be satisfied and happy with the choices you make.

Many people with diabetes try to eat about 45-60 grams of carbohydrates per meal to keep blood sugars stable; if you have had the opportunity to speak with a Certified Diabetes Educator (CDE) or endocrinologist they can help you tailor the amount of carbohydrates you need based on the diabetes management plan you have set up.

Otherwise, a good place to start with your diet would be with portion size. Try to watch the size of plates, bowls, and cups you use at home.  Try to also fill have your plate with vegetables, and the rest with about a quarter protein, and a quarter starch.  If you’re able to increase the complex carbohydrates in your diet (fruits, whole grains) this is a great step in a healthier diet and lifestyle versus eating more simple carbohydrates like cookies and candy.

Exercise and diet go hand-in-hand and with changes in your diet weight loss should be possible. Weight loss of 1-2 pounds per week is a healthy plan.  In order to lose a pound a week you would need to eat 500 fewer calories or burn 500 more calories a day (1 pound = 3500 calories; 500 calories x 7 days = 3500 calories lost).

The small changes you make to your diet can have a big impact on you health and lifestyle. A great resource is Bob Greene’s “The Best Life Guide to Managing Diabetes and Pre-Diabetes,” Greene takes a healthy approach to making progressive, step-by-step diet changes. The book is also a useful reference along the way once you’ve had a chance to apply the above dietary changes and you’re looking to continuing to make further lifestyle changes.

Are all breads made equal? October 10, 2010

Here’s the newest question from FOODPICKER.org:

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change.  Is rye bread or sourdough bread as good of an option as whole wheat?

The following numbers are based on a generic slice of bread in each category using the information found on www.caloriecount.com:

One slice of wheat bread can contain 66 calories, 12 grams carbs, and 1 gram fiber.

One slice sourdough bread can contain 92 calories, 18 grams carbs, 1 gram fiber. There is such a thing as whole wheat sourdough, which has 131 calories, 27 grams carbs, and 2 grams fiber per slice.

One slice of rye bread can contain 82 calories, 15 grams of carbs, 2 grams fiber. There is also sourdough rye bread, which contains 60 calories, 15 grams of carbs, and 0.5 grams of fiber.

If you’re using the glycemic index (GI) to watch your blood sugar; the glycemic index being the measure of how certain carbohydrates affect blood sugar levels, the following  may also be helpful:

Low GI: 100% whole grain bread, sourdough rye, sourdough wheat

Medium GI: light rye bread, whole wheat sourdough, whole grain rye, sourdough bread, traditional rye bread

High GI: white bread

The best alternatives to a 100% whole wheat bread would be sourdough rye or rye bread because they contain fiber and are lower in carbohydrates and fall lower on the GI. When you do choose wheat bread, look for a fiber content that is 3 grams or more per slice to get the most nutrients for your buck.

Target Blood Sugar Range September 25, 2010

Here’s the newest question from FOODPICKER.org:

I have diabetes and my blood sugar is all over the map.  Could you please tell me the ideal blood sugar level?

Before meals the ideal range for blood sugars is 70-100 mg/dL, an acceptable range is 70-130 mg/dL.

Two hours after the start of a meal ideal blood sugar range would be less than 140 mg/dL, an acceptable range would be less than 180 mg/dL.

It can be helpful to test your blood sugars at a different time each day to see where you’re high’s and low’s are occurring.

Mind Over Matter September 9, 2010

Here’s the newest question from FOODPICKER.org:

I have diabetes and I’m having trouble staying consistent and motivated.  I’m usually good for about 2 weeks and then I go back to my old ways of eating and lack of exercise.  How can I stay motivated?

Staying motivated is tough for most people, diabetes or not. First, try to figure out what motivates you for those two weeks. If you can figure that out then you’re one step ahead. Write down the things that keep you going, whether it’s a trip you have planned, the beautiful weather, taking the stairs, whatever it is try to incorporate those things into your day-to-day life.

Different things motivate different people. Try writing on your calendar/planner when you plan to work out. Write down the night before what you plan to eat the following day, it’s easier to stick to something if it’s already in your head versus figuring out in the moment when you might be swayed by unhealthy choices.

Surround yourself with the people who are positive influences in your life; those that have qualities you admire. Being around them can help motivate you to make similar changes.

After going grocery shopping pre-portion out snacks (nuts, carrots, etc) for the next day or next few days, you’ll always have an easy snack that isn’t a struggle to figure out or grab to eat.

Write little uplifting thoughts on stickie notes and put them on the bathroom mirror, bedroom door or in the car. Having constant reminders of how great you’re doing and to remind you of those goals you have can be very helpful and powerful.

The Lowdown on Fat September 3, 2010

Here’s the newest question 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)?

Your friend is correct, there are “healthier” fats and “unhealthier” fats.  Unhealthy fats can make insulin resistance worse, meaning your body doesn’t respond to the insulin it’s producing. Unhealthy fats can also increase your risk for heart -related diseases and obesity. The following are different types of fatty acids, which establish whether or not a fat is “good” or “bad.”

Healthy Fats

*Polyunsaturated fat (PUFA) and Monounsaturated fat (MUFA): MUFA’s  don’t raise LDL cholesterol; this cholesterol leads to clogged arteries and is sometimes called “bad” cholesterol and raise HDL cholesterol. Including things like olive oil, avocados, peanuts, cashews, and sesame seeds are great ways to increase your HDL or “good” cholesterol.

PUFA’s also do not raise LDL cholesterol and come in two different types, 1. Omega-3 Fatty acids (anti-inflammatory) also known as ALA or EPA and DHA: flaxseed, fish like salmon, tuna, trout, and sardines, 2. Omega-6 fatty acids (inflammatory) also known as linoleic acid, these can heart protective effects, it’s important to eat more omega-3 fats compared to omega-6 fats:  corn, sesame, sunflower, soybean and walnut oils.

Unhealthy Fats

*Saturated and Trans Fats: These fats are fats that clog arteries and lead to heart disease, obesity, and other co-morbid conditions. These fats include fried foods and most processed foods. Looking at a food label is important, but even if a food label states there are zero trans fats it actually could contain them.  Look for the word “Hydrogenated” on the food label and you’ll know this  food DOES contain trans fats.

Saturated fats are also listed on a food label, try to limit your intake to less than 7% of total calories based on a 2,000 calorie a day diet. Avoid foods like butter, cream, whole milk, fatty meats, chicken skin, palm and coconut oil.

Are All Starches Created Equal? July 4, 2010

Here’s the newest question from FOODPICKER.org:

I have type 2 diabetes and am confused about carbohydrates.  Are all starches out completely?

Your body uses carbohydrates as fuel for your brain, so starches, or carbohydrates, are essential for a functioning body. With that said, not all carbohydrates are the best choices for a healthy, functioning body.  Look for complex carbohydrates like whole grains that provide nutrients and fiber.

The foods to be avoided are simple carbohydrates that are lacking nutrients; think fast food, white flour, white sugar, sweets. These foods don’t fill you up and if they do it’s not with the nutrients your body needs to stay awake, alert, and strong.

Make sure to look at the portion size for foods consumed, especially if you count carbohydrates. If your doctor, endocrinologist, or dietitian has assigned you a certain carbohydrate goal for each meal stick to that number, otherwise it is recommended to have 130 grams of carbohydrate per day.

Remember to make all your carbohydrates complex!

Time to Hit the Pavement! June 27, 2010

Here’s the newest question from FOODPICKER.org:

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?

The recommendation by the American Diabetes Association is 150 minutes of moderate-intensity exercise a week, as well as three days a week of resistance training. Making exercise a regular part of your weekly schedule is important for your health now and for the future. The following are great reasons to make exercise a primary player in your life:

*Lowers blood sugar and improves insulin sensitivity – this is great during and after workouts as well as lowering the risks of diabetes-related complications later in life.

*Prevents and/or delays the onset of Type 2 Diabetes

*Burns more body fat – this also is great for your heart and other organs and helps decrease the risk of diabetes-related complications.

*Keeps the weight off

*Reduces the risk of heart disease

*Prevents and/or delays neuropathy – nerve damage is a scary complication associated with diabetes. High blood sugar can damage nerves and lead to lose of sensation in hands, feet and limbs.

*Prevents and/or delays retinopathy – Damage to the blood vessels to the eyes is also something that can happen if someone doesn’t take care of their diabetes with diet and exercise.

*Reduces stress

Try joining a gym, meeting up with friends who have similar interest in loosing weight and staying fit and get moving with them! Local sport shops have running groups you could join. Also, look into the local community center in your area and look for classes that are interesting to you. Make sure to vary your workouts so you’ll stick with them!