 If you have diabetes, trying to figure what you can and cannot eat may seem like a challenge. There are many myths about what people with diabetes should include (or not include) in their diets and it can be stressful to figure out your meal plan. From this point on, stop worrying! You don’t have to deprive yourself of all your favorite foods. To start off, many people believe that if you have diabetes, you can’t eat certain foods like sweets, starches and chocolates. This is not completely true. The reality is that people with diabetes can eat what they want—but in moderation. It’s all about maintaining a balanced diet, whether or not you have diabetes. Change a few of your bad habits and soon enough you will be able to relax and enjoy all sorts of delicious meals and snacks. Starches: Every healthy diet needs small amounts of foods like whole grains, pasta, rice and vegetables. Many of these carbohydrate-containing foods are a great source of fiber. The key is to watch your portions and avoid overeating these foods at every meal. Sweets: Dietitians recommend that sweets be saved for special occasions and to make sure your portions are not too large. However, this doesn’t mean they are completely off limits. You have to make sure that if you are consuming sweets or other sugary foods, you are still maintaining a balanced diet and exercising on a regular basis. Don’t stress though, it’s not like you can never enjoy your favorite dessert! Aside from the certain foods you have to be careful of and control your intake, the American Diabetes Association has put together a list of 10 Superfoods you can incorporate into your daily diet that are low in glucose and provide essential nutrients. - Beans
- Dark green leafy vegetables
- Citrus fruit
- Berries
- Sweet potatoes
- Tomatoes
- Fish high in omega-3 fatty acids
- Whole grains
- Nuts
- Skim milk yogurt
 Trying to come up with a New Year’s resolution? In a recent study published in the University of Scranton Journal of Psychology, less than 50% of the people surveyed stuck to their New Year’s resolutions for more than six months. However, the most drop-off occurred in the first month, and those who made it to February were far more likely to persevere. So how do you make your resolution stick during that pivotal first month? One strategy is to change the way that you think about New Year’s resolutions. “Losing ten pounds” might seem like a reasonable goal, but it can leave you unsure where to begin. Think instead about substituting the donut in the break room with some Greek yogurt or limiting dessert to weekends instead of every day. In the same vein, the ever popular “exercise more” is incredibly vague and easily overlooked during the dreary winter months, and “manage stress” will leave you stressed out about forgetting to manage your stress. Instead, vow to begin the day with a fifteen-minute yoga video or take a half-hour to read for pleasure before bed each night. Small changes are much easier to fit into a busy schedule, and they won’t leave you feeling like a failure come February. Eventually, they will be become habit, and, as we all know, old habits die hard. Want to see what others are resolving to do in 2013? Check out Google’s Zeitgeist 2012 here! You can input your 2013 resolution in the map and see what other people are saying. Remember that little, everyday changes can lead to a healthier lifestyle.
 For those suffering from diabetes, Halloween isn’t an all-you-can-eat affair. Everyday people with diabetes closely watch their diet and manage their sugar intake. But, this doesn’t mean they have to sit out on all the fun! With this carb counter people with diabetes can still participate in the fun while managing their intake!
Check it out here!
 Information from the CDC: If You Have Diabetes, Be Extra Careful During Hot Weather!If you have diabetes, you need to take extra care in hot weather. Temperatures of 80°F (about 27°C) or above, especially with humidity, can affect medication, testing supplies, and your health. If you have diabetes, it is harder for your body to handle high heat and humidity. The heat index, which measures how hot it really feels by combining temperature and humidity readings, advises caution starting at 80°F with 40% humidity. Here are suggestions from CDC’s Division of Diabetes Translation on taking care of yourself during hot weather:
- Heat can affect your blood glucose (sugar) levels and also increase the absorption of some fast-acting insulin, meaning you will need to test your blood glucose more often and perhaps adjust your intake of insulin, food and liquids.
- Drink plenty of fluids, especially water, to avoid dehydration. Avoid sugar-sweetened beverages. If your doctor has limited how much liquid you can drink, ask what to do during times of high heat.
- Check package inserts with medications to learn when high temperatures can affect them. If you’re traveling with insulin, don’t store it in direct sunlight or in a hot car. Keep it in a cooler, but do not place it directly on ice or on a gel pack.
- Check glucose meter and test strip packages for information on use during times of high heat and humidity. Do not leave them in a hot car, by a pool, or on the beach. Heat can damage insulin pumps and other equipment. Do not leave the disconnected pump or supplies in the direct sun.
- Get physical activity in air-conditioned areas, or exercise outside early or late in the day, during cooler temperatures. Use your air conditioner or go to air-conditioned buildings in your community.
To learn more about staying healthy in hot weather, please go to:http://www.cdc.gov/Features/ExtremeHeat/.
 Summer is here, and as the weather gets hotter, nothing makes a better snack than a delicious--and nutritious--smoothie! Here are some tips from livestrong.com for making tasty and healthy smoothies: 1) Milk--Use soy, skim or fat-free milk to avoid saturated fats and bad cholesterol. Soy milk can also contribute protein and calcium to the smoothie! 2) Fruit--Watch out for high-glucose fruits like watermelon, grapes or oranges. Instead, focus on delicious apples, mangoes, pears, berries and other fructose-heavy fruits. 3) Vegetables--Why not? Walk on the wild side with a veggie-inspired smoothie of carrots, broccoli or kale to add some nutrition to your summertime snack. 4) Flax Seeds--Just a tablespoon or two of flax seeds can ramp up the protein and fiber content in your smoothie. If you're looking for more inspiration, try checking out these ideas and step by step recipes! Happy Summer and Happy Smoothies!
 It's very important to read nutrition facts on the back of packages in order to stay healthy. You can't always depend on the front label which might say, "fat-free" or "low-sodium." Whenever food manufacturers remove key ingredients such as fats, salt, or sugar, they usually replace them with something else to preserve the product's taste, shelf life or consistency. In general, try to keep your daily intake to: - Fats: 30% of your calories, saturated fats should be no more than 10% of your total calories or about 7% if you have high cholesterol
- Proteins: 10-15% of your calories
- Carbohydrates: 50-55% of your calories
Instead of Eating That, Consider Eating This... Instead of:
High calories energy bars. You may think these are filled with good nutrition but sometimes they contain as much as 500 calories with a lot of added sugars and fats.
Lattes made with low-fat milk and topped with whipped cream. When you add whipped cream, you relatively healthy beverage becomes very high calorie.
Fancy nutrient-enhanced waters. Many contain a lot of sugar. If sugar is among the top three ingredients on the nutrient list, it's not all that healthy.
Multi-grain or 7-grain breads. Many of these are decoys. It may be that they contain 100% white flour with some grains added to it.
A large breakfast muffin. These can be humongous! Muffins are basically made from sugar and flour, one muffin can add up to 500 calories.
Low-fat granola. The low-fat version may have more carbohydrates than the natural granola.
Store-bought smoothies. The smoothie stores are convenient but be cautious because often some of that flavor is from fruit-flavored syrups.
Omega-3 eggs. Be careful about how much omega-3 is really in there. If it is less than 10 mg, it may not be worth the extra money.
Microwave popcorn. Some might say "diet" or "low-fat" but may still have a relatively high fat content. So be sure to check the label.
Deli potato salad and cole slaw. Cabbage and potatoes are nutritious but sometimes the mayo base can crank up the fat content and calories. | Consider this:
Healthy bars. Look for bars that contain 200 calories or less, at least five grams of fiber and some protein.
Lattes made with low-fat milk and no whipped cream. If you are watching you blood pressure, consider ordering decaf because caffeine may increase your blood pressure levels.
Homemade flavored waters. Make your version by spiking club soda with fresh fruit.
100% whole grain breads. If the label says 100% whole grain or whole wheat, then you know you are truly getting a whole grain product.
Medium sized muffins. Muffins no larger than 2-1/2 inches in diameter.
Natural granola. There may be 20 calories less in low-fat granola but natural versions but will have less sugar.
Home-made smoothies. Combine vanilla yogurt, fruit and bananas for wonderful-tasting treat. Add natural granola for a breakfast sundae.
Salmon. Fatty fish such as salmon is still one of the best dietary sources for omega-3 fatty acids. Aim for eating at least two serving a week.
Fat-free microwave popcorn. Or make it yourself with regular popcorn on the stove top. Just add a little oil and 1/2 cup of popcorn to a pan, controlling the fat you use.
Fresh fruit cup. The deli may also have a selection of raw vegetables that would make a nutritious side dish. |
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