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!

Yummy Ways to Inspire Your Breakfast June 11, 2010

Here’s the newest question from FOODPICKER.org:

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?

Here are some yummy breakfast ideas, I try to encourage people to eat a carbohydrate and a protein (if you can add in a veggie, that’s great!) with each breakfast.

*Each breakfast listed is less than 50 grams of carbohydrates, make sure to adjust your plan if you’ve spoken to your endocrinologist or dietitian and have a different carbohydrate plan in place.

Breakfast Idea #1: Oatmeal with nuts, cinnamon, flaxseed, little bit of light soymilk or non fat milk optional. Make sure to get a glass of water in before you head out the door!

Breakfast #2: One, whole grain English muffin, cottage cheese made with 1% milk, spinach, pepper to taste. Add a cup of berries or fruit to help round out the meal.

Breakfast #3: Tofu Spinach scramble made with either light soy milk or non fat milk (recipes can be found online). Try adding tomatoes, spinach, olives, and/or chives!

Breakfast #4: Whole grain frozen waffle (like Van’s All Natural Multigrain Waffles), try sugar-free maple syrup, your choices of chopped nuts.

Breakfast #5: Scrambled egg whites on whole grain bread, try adding low-fat, low sodium cheese, and drink with a glass of water. Add in a fruit too!

These are all great ways to begin your day. After you have mastered these different breakfast ideas, try making up your own versions!