Diabetes Dietitian

Diabetes & Snacking

2009-11-11T10:00:00.000-08:00

Here is a question I recently received from someone trying to avoid snacking as result of boredom.

I am a student and I'm home all day alone so I get bored and want to munch. Also, I'm going from a very large calorie daily intake to only 1200 calories a day (which is what my doctor told me to do but haven't been able to stick with). Do you have any tips on how to get through the day without creeping into the kitchen?

Response: It can be very difficult being at home alone with the temptation of eating. It does take time for your body to adjust to a lower calorie level. Stick with it though, you will get used to the smaller portions.

A few suggestions...

Try drinking water throughout the day. I find ice water with a small wedge of lemon, lime or orange helps to curb my appetite in between meals. You could also choose other low calorie/low carbohydrate drinks such as Crystal Light, diet soda, coffee or tea, etc.
The American Diabetes Association lists sugar free gelatin as a free food. This may help to curb your appetite as well.
If you absolutely need a snack, choose non-starchy raw vegetables. Choose raw broccoli, cauliflower, celery, etc. These vegetables are low in calorie but high in fiber and will help you to feel full longer.
Some people find chewing sugar free gum helps to curb their appetite as well.
Slow down when eating. It takes a little bit of time for your brain to realize that your stomach is full.
Try "distractions" such as gardening, reading, working on the computer, visiting with friends, house cleaning to keep your mind off food and the kitchen.

You can read more about diabetes care and treatment by visiting:
http://GlucoMenu.com

Diabetes & Fibrous Foods

2009-10-23T04:44:00.001-07:00

Fiber is a type of carbohydrate found in fruits, vegetables, and grains. Not only do fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:

Delaying sugar into the blood stream – slows how quickly sugar goes into your bloodstream and therefore may reduce peaks of blood sugar levels,
Reducing body weight – helps to make you feel full longer and may displace “empty calorie” foods,
Reducing blood cholesterol – if you have heart problems or high cholesterol, eating high fiber foods may help to reduce your blood cholesterol levels,
Alleviating constipation – helps to improve regularity.

Choosing whole grains instead of refined flour (wheat bread and brown rice instead of white bread and white rice for example), whole vegetables and whole fruits instead of juice can help increase fiber.

Paying attention to nutrition facts on food labels and nutrition analysis when available for meals served can be helpful in counting calories and determining fiber content.

According to the American Diabetes Association, if a food contains 5 or more grams of fiber, you can subtract 1/2 of the grams of fiber from the total carbohydrate amount.

For more information on nutrition and diabetes, visit:

http://www.glucomenu.com/new_research/default.asp

Hunger & Diabetes

2009-10-15T10:38:00.000-07:00

Many people wonder about excessive hunger when they have diabetes...

Excessive hunger can be a symptom of hyperglycemia. Other symptoms include excessive thirst, frequent urination, and blurred vision. Talk with your physician about your blood sugar levels and excessive hunger to evaluate whether adjustments in your treatment should be made.

After speaking with your doctor, you may also want to speak with a dietitian about including foods in your meal plan that keep you satiated (feeling full or satisfied).

Foods with fiber, protein, or fat tend to make you feel full for a longer period of time and may curb hunger. Fibrous foods include vegetables, whole grains, beans and legumes, and fruits (whole fruits not juice). Lean protein foods include poultry, seafood, lean meats, and low fat cheese. Heart healthy fats include nuts, olive oil or canola oil (use caution with fats especially if you are trying to lose weight).

Learn more about caring for diabetes by visiting:

http://glucomenu.com/

Diabetes and Fruits & Vegetables

2009-10-08T12:32:00.000-07:00

Strive to eat 5-9 servings of fruits and vegetables each day. Fruits and vegetables are chocked full of vitamins, minerals, and fiber. These nutrient dense morsels are low in calories and keep you full longer. Striving for 5-9 servings translates to 3-5 servings vegetables and 2-4 servings fruit. A serving of vegetables is 1 cup raw or 1/2 cup cooked. A serving of fruit is 1 medium piece of fruit - apples, oranges, etc., 1/2 medium banana, or 3/4 cup berries.
Remember to limit juices as these increase blood sugar quickly and contain little fiber.

Learn more about diabetes & treatment by visiting:

http://www.glucomenu.com/new_research/default.asp

Diabetes & Dietary Fat

2009-10-05T13:31:00.000-07:00

Confused about dietary fat? The American Diabetes Association recommends eating no more than 30% of calories from total fat. This means if you consume 1800 calories daily, no more than 60 grams of fat should be eaten. The type of fat consumed can be of concern as well.

Read on to learn about the different types of fat.

Saturated fat - This type of fat increases risk for heart disease. Found in butter, meats, coconut oil, etc., saturated fat should be limited to 10% of your total calories. If you consume 1800 calories per day, limit saturated fat to 20 grams.
Cholesterol - This is made by animals and therefore only found in animal products including meats, eggs, and dairy products. Cholesterol should be limited to 300 mg per day.
Monounsaturated fat - This is a good fat to include in your diet. Liquid at room temperature, monounsaturated fat examples include olive oil and canola oil. Focus on including these fats in your meal plan.
Omega-3 fatty acids - A beneficial fat found primarily in seafood. Omega-3 fatty acids have been found to have protective effects for heart disease. The American Heart Association recommends eating seafood twice a week.
Hydrogenated fat & Trans fat - These are oils that are altered to make a solid fat. Hydrogenated fats should be limited and are often found in cookies, crackers, shortening, etc.

A healthy meal plan includes a moderate amount of total fat focusing on healthier fats. Remember, total calories consumed is another important consideration for weight control. Fat free does not always mean calorie free.

Learn more about treating diabetes by visiting:

http://GlucoMenu.com

Diabetes & Gum Disease

2009-10-01T05:24:00.000-07:00

Visit your dentist every 6 months. Those with poorly controlled diabetes are at greater risk for gum disease. Contact the dentist if experiencing bleeding gums when brushing or eating, swollen gums, or gums pulling away from your teeth.

To care for teeth and gums:

Brush teeth thoroughly at least twice a day with a soft bristle toothbrush,
Floss teeth everyday, and
Visit a dentist twice a year for a checkup and teeth cleaning.

Test blood sugar regularly, follow your meal & exercise plan, and take medications as prescribed. Well controlled blood sugar can help reduce risk for diabetes complications including gum disease.

You can learn more about diabetes treatment by visiting:

http://www.glucomenu.com/new_research/default.asp

Diabetes & Counting Carbohydrate

2009-09-29T08:22:00.000-07:00

Count the carbohydrates you consume instead of sugar. The thinking used to be that sugar affected blood sugar more so in comparison to other types of carbohydrates. That thinking has shifted. Sugar has no greater effect on blood sugar than other carbohydrates. All carbohydrates are considered fairly equal as far as affecting blood sugar.

The main goal with diabetes is controlling blood sugar and avoiding complications. Eating even amounts of carbohydrates throughout the day can help control blood sugar.

Be aware of eating "empty calorie" carbohydrates (soda pop, cookies, etc.).
Focus on eating a variety of nutrient dense carbohydrate foods including grains, whole fruits, vegetables, and low fat dairy products.

The next time you look at a food label count the total carbohydrate, not the sugar.

You can learn more about Diabetes treatment & meal planning visit:

http://GlucoMenu.com

Diabetes & Smoking

2009-09-25T08:05:00.000-07:00

Put the butt out! Sure, everyone knows smoking can lead to cancer but did you know smoking can affect diabetes complications? Smoking raises blood sugar levels, increases blood pressure, increases blood fats, and damages arteries. Those with diabetes who smoke are more likely to die due to cardiovascular disease compared to those with diabetes who do not smoke.

Unsure how to quit? Consider these tips to put the butt out for good.

Talk with your doctor about quitting and any recommendations he or she might have to help with kicking the habit.
Make a list of reasons for quitting. Post this list on your mirror, computer monitor, refrigerator, etc. as a reminder of why you are quitting.
Evaluate why you smoke. Is it habit, social, or stress? Consider ways to modify those habits.
Examine situations that might prompt you to smoke. You might consider avoiding those situations to limit temptation.
If you are concerned about weight gain, chew sugar free gum or drink water to avoid high calorie foods when quitting.
Reward yourself for sticking with your commitment to quitting. If you do smoke a cigarette, remind yourself of your reasons for quitting and stick with it.

Reap the benefits of quitting. Almost immediately, circulation improves and carbon monoxide levels begin to decrease. Within a few days, sense of smell and taste returns & breathing becomes easier. After 10-15 years, premature risk of death of a former smoker is close to that of a non-smoker.

For more information on caring for Diabetes, visit:

http://GlucoMenu.com

Keep a Blood Sugar Log

2009-09-23T09:14:00.001-07:00

Keep a blood sugar log. Share log information with your healthcare team. Track:

Date & test time,
Blood sugar reading,
Food consumed, if testing after a meal - (note larger portions than usual or alcohol consumed), and
Any notes regarding what could be impacting your blood sugar (ie: feeling sick or just exercised).

A log can be useful for a healthcare provider to understand how well your diabetes is being controlled. This log can also be very useful to you. Note the success of blood sugar control when adhering to meal and exercise plans.

For more information on Diabetes & treatment visit:

http://www.glucomenu.com

Fast Food & Diabetes

2009-09-21T11:07:00.000-07:00

Fast food often equals excess calories. If you are on the run and forget to pack something, fast food can seem like the only option. While fast food can be loaded with calories, fat, & sodium, there are some healthier choices that you can make on the go. Consider these tips the next time you are heading to a fast food restaurant.

Avoid "extra value" meals - while it may seem like a bargain, it is no benefit to your health.
Choose grilled chicken sandwiches over breaded chicken and fish sandwiches as these are usually fried.
Choose a plain hamburger over a cheeseburger to cut fat and calories.
Ask that mayonnaise is left off your sandwich.
Substitute a side garden salad for the French fries. Ask for light dressing on the side of salad.
Avoid choices with words like deluxe, double, or triple in their name.
Ask to see the restaurant Nutrition Facts - many have these readily available. This can help you make a better choice to fit your meal plan.

Planning for your meal is key when eating at a fast food restaurant. The tempting bargains offered can easily fill your calorie and fat needs for the ENTIRE day! Choose wisely to stay focused on your goals and follow your meal plan.

Learn more about diabetes and diet by visiting the following link:

http://www.GlucoMenu.com

Fiber and Diabetes

2009-09-18T12:38:00.000-07:00

Many people wonder how to increase fiber in their meal plan. Fiber can help with weight loss, reducing cholesterol levels, and much more. The American Diabetes Association suggests eating 20-35 grams of fiber each day. Simple dietary changes can help you achieve this recommendation.

To increase fiber:

choose whole fruits and vegetables over juices,
consume at least 3 servings of vegetables and 2 servings of fruit each day,
choose whole grain bread over white bread,
eat whole grain cereals more often than refined, high sugar cereals,
select brown rice over white rice, and
choose whole grain pasta over refined flour pasta.

To learn more about diabetes and diet, visit the following link:

http://www.glucomenu.com/

Weight Loss Tips

2009-08-13T08:53:00.000-07:00

Frustrated with weight loss? You may feel as though all the hard work put forth is not effective. Consider these factors associated with eating and weight loss.

Portion sizes - measure out food to learn how much you are really eating. After a few days, you will be able to size up your portions without having to measure.
Environment - eating while driving, watching television, etc. can be a factor of mindless eating. Try sitting at a table during meals with a set amount of food. If your job requires eating on the run, pack a set portion size to reduce chances of overeating.
Fullness when eating - eat until you are satisfied, not overly full. Try to eat slowly. Wait 15-20 minutes prior to getting more food; you may feel satisfied after waiting.
Types of food - consider if you are eating out often. Try to commit to preparing your own foods at home. This gives you more control over portion sizes and how foods are prepared.
Consistency - weight loss efforts should occur everyday of the week. Consider whether you focus on weight loss only some of the time. Do you often think, "I will start again on Monday?".

Remember that weight gain did not occur overnight and will not be lost overnight. Stick with your goals by making lifestyle modifications that aid in weight loss.

To learn more about weight loss and diabetes, visit:

http://GlucoMenu.com

Diabetes & Dining out

2009-07-15T12:38:00.000-07:00

Dining out can be challenging because of the large portion sizes and the unknown of how foods are prepared.

Here are a few suggestions when ordering.

Ask how items are prepared prior to ordering.
Look for items that are baked, broiled, roasted, grilled or steamed to save fat calories. Often foods that are stir fried, pan fried, etc. can add a lot of oil/fat to a dish.
Try to eat the same amounts (portion sizes) that you normally would at home.
Eyeball your portion sizes to help adhere - 1 cup of rice is about the size of a tennis ball, 3 ounces of meat is the size of a deck of cards.
Choose lean cuts of meat such as skinless chicken or turkey breast or seafood.
If you are watching your salt intake, limit sauces.

For more information on diabetic meal planning, visit:

http://glucomenu.com/

Diabetes & Beverage Choices

2009-06-22T16:52:00.001-07:00

Choose beverages wisely. Beverages containing carbohydrate can increase blood sugar. Milk, juice, and other carbohydrate containing beverages (soda pop and fruit drinks) should be worked into your meal plan and counted as carbohydrate choices. The following drinks have minimal effects on blood sugar:

water,
sugar free drink mixes containing little or no calories,
decaffeinated coffee or tea, or
diet sugar free soft drinks.

Limit beverages with caffeine as these actually deplete the body of water. Choose whole fruit more often over fruit juice to increase fiber in your diet.

For more information on diabetes and meal planning, visit the below link:

http://www.glucomenu.com/

Making Calories Count

2009-06-15T13:35:00.000-07:00

Make your calories count. Just one trip to a fast food restaurant drive thru for a meal can meet or exceed all the calories and fat required in an entire day!

Focus on foods that are nutrient dense (offering fiber, vitamins, and minerals) over empty calorie foods that only offer calories. Choose whole grains, fruits and vegetables more often than refined flours and processed foods.

Try keeping a food diary for a few days to learn how many calories and what type of calories you consume. Include in your food diary:

time of eating,
food consumed,
portion size of food, and
calories of the food consumed.

After keeping your diary for a few days, evaluate whether calories consumed are mostly nutrient dense. Adjust food choices where needed to make the most of your calories. Remember excess daily calories equals weight gain.

For more information on diabetes meal planning, visit:

http://www.glucomenu.com/

Weight Loss Myths & Diabetes

2009-06-02T12:46:00.000-07:00

Confused about all the diets available for weight loss? Quick fix, fad diets are everywhere promising fast weight loss. Consider these weight loss myths and facts:

Myth: Skipping meals can help with weight loss. Fact: Most people who skip meals tend to overeat later in the day.
Myth: Eating in the evening causes weight gain. Fact: The time that you eat does not affect weight gain. It is the amount of calories you take in during the entire day.
Myth: High protein diets work well for weight loss. Fact: High protein, low carb diets are often high in fat and cholesterol. These diets are often difficult to follow long-term.
Myth: Some foods like grapefruit and cabbage help to burn fat. Fact: No food burns fat. Reduced calories eaten and physical activity daily is the best way to lose weight and burn fat.
Myth: Quick weight loss diets equate to permanent weight loss. Fact: Quick weight loss diets are typically water losses that will be regained. A slow weight loss of 1-2 lbs. per week is most effective long-term.

Remember that weight gain did not occur overnight and neither will weight loss. It takes time to lose weight. Focus on decreasing calories consumed while increasing calories expended through exercise.

Learn more about healthy eating and diabetes by visiting the following link:

http://www.glucomenu.com/

Diabetes & Grocery Shopping

2009-05-22T09:31:00.000-07:00

Finding grocery shopping confusing? Unsure what to buy? Grocery shopping can be time consuming and frustrating for those with diabetes.

Focus on shopping around the perimeter of the store to choose less processed and more fresh foods (the aisles tend to have less fresh and more processed foods). Many fresh foods will not have food labels, so follow these tips when shopping:

begin with the produce section, choose a variety of colors of fresh whole vegetables and fruits,
next stop is the bakery, this can be a tempting area but focus your attention on whole grain breads,
move to the meat department and choose seafood, poultry, and smaller amounts of other lean meats,
last stop around the perimeter is the dairy section - focus on fat free and low fat milk, cheese, and yogurt.

You are now ready to enter the aisles of the grocery store. Be cautious of high fat and sodium items found in the aisles. Select foods to complement the foods you have chosen from the perimeter.

You can learn more about caring for Diabetes by visiting the following link:

http://www.glucomenu.com/

Omega-3 Fatty Acids & Diabetes

2009-05-12T13:09:00.000-07:00

Strive to eat more seafood. Seafood contains omega-3 fatty acids that are considered a good type of fat because of the benefits they provide.

Omega-3 benefits include:

reduction of blood triglyceride levels,
prevention of blood clotting (which can cause blood vessels to narrow and ultimately become blocked),
possible reduction of blood pressure, and
food sources are low in saturated fat.

Seafood tends to be the best source of omega-3 fatty acids. The American Diabetes Association recommends 2-3 servings of fish per week for dietary omega-3 fatty acids.

Here is link to learn more about caring for diabetes:

http://www.glucomenu.com/new_research/default.asp

Newly Diagnosed with Diabetes

2009-05-04T10:39:00.000-07:00

Newly diagnosed with diabetes and unsure where to start?

How well your diabetes is controlled is up to you. You can choose to take steps to modify your lifestyle to control blood sugars and minimize complications. It comes down to setting goals, organization, planning, and following through with your plan. There are probably a few things your are wondering about... exercise, diet, testing blood sugars, medications, and specialists, to name a few.

Click the below link to learn more about how to get started caring for diabetes:

http://www.diabetesplanner.com/recently_diagnosed/default.htm

Elevated A1c

2009-04-26T07:39:00.000-07:00

Recently surprised with an elevated A1c test? (An A1c test checks blood sugar control over a 3 month period). An elevated A1c might be confusing since your fasting blood sugar at home has been normal.

Check with your diabetes educator on whether testing after meals instead of before meals would be beneficial. Testing after eating can often provide immediate feedback of what you just ate and how it affects your blood sugar. Make adjustments as needed for a better A1c next time.

You can learn more about caring for diabetes and get a diabetes profile by visiting:

http://www.glucomenu.com/

Diabetes & Stress

2009-04-07T09:13:00.000-07:00

Did you know stress can affect your blood sugar? Work, family, or financial issues are all sources of stress in life. Stress can produce chemicals that increase blood sugar. Consider your habits when you are under stress. If you eat more when you are stressed, this can also lead to increased blood sugar. Follow these tips to reduce stress and control blood sugar.
Exercise daily to alleviate stress.

Write down what causes stress and take steps to control your behavior when reacting to stress.
Talk with a friend or join a support group to lessen stress.
Engage in a relaxing activity such as gardening or reading when you feel stressed.
Blood sugar control includes eating right, regular exercise, and limiting stress.

Learn more about caring for diabetes by visiting the following link:

http://www.GlucoMenu.com/

Carbohydrate Counting

2009-03-17T09:22:00.000-07:00

Be aware of eating "empty calorie" carbohydrates (soda pop, cookies, etc.).
Focus on eating a variety of nutrient dense carbohydrate foods including grains, whole fruits, vegetables, and low fat dairy products.
The next time you look at a food label count the total carbohydrate, not the sugar.

You can learn more about diabetes and diabetes diets by visiting:

http://www.glucomenu.com/

Increasing Activity

2009-03-10T12:37:00.000-07:00

Strive to increase your daily activity! Walking is a great way to improve physical activity and burn calories. Lacking energy or time? Try breaking your walks down into 3 - 20 minute sessions or 2 - 30 minute sessions each day.

Here are some simple tips for increasing activity:

take the stairs instead of the elevator,
park your car far away from the store so you walk further,
walk during your lunch hour,
skip the TV and opt for a 30 minute walk,
park the golf cart and walk 9 holes.

Always talk with your doctor prior to starting an exercise program. Ask your doctor what type of exercise and how much exercise is right for you.

You can learn more about Diabetes & Diabetes Treatment by visiting the following link:

http://www.glucomenu.com/new_research/default.asp

Diabetes & Portion Sizes

2009-02-16T13:18:00.000-08:00

Size up your portions! Having a good understanding of how much a portion is can help you to control the amount of carbohydrates consumed and decreases chances of overeating. Portions may not need to be weighed or measured. Often foods can be sized up by comparison to household items.

A medium potato is the size of a computer mouse.
A standard size of a bagel is the size of a hockey puck.
A cup of fruit is the size of a baseball.
Three ounces of meat is about the size of a deck of cards.
One ounce of cheese is the size of 4 dice.

Click the following link to learn more about Diabetes care:

http://www.glucomenu.com/

Heart Disease & Diabetes

2009-02-04T06:12:00.000-08:00

Diabetes mellitus increases risk for heart disease. Consider the following to reduce your risk for heart disease.

Heart disease is a disorder in which arteries become clogged and ultimately, blocked with plaque deposits causing a lack of blood flow to the heart.

There are 6 major risk factors for heart disease that can be treated or controlled by lifestyle changes and/or medications. These 6 risk factors are:

obesity - a body weight 20% over the ideal body weight for height
physical inactivity - lack of exercise, particularly cardiovascular exercise increases risk
smoking - this is due to the stimulant (nicotine) that increases heart rate and the carbon monoxide breathed in
elevated blood cholesterol
elevated blood pressure - increased blood pressure equates to increased force for blood to move though the body (this means extra work for your body)
diabetes - having diabetes increases your risk of heart disease

To reduce your risk...

Maintain a healthy body weight - a reduction of 5-10% of total body weight can be beneficial.
Exercise - incorporate 30 minutes of physical activity 5 days a week, every week.
Don't smoke!
Control blood sugar - talk with your doctor or diabetes educator about blood sugar goals.
Follow a low fat diet .
Limit processed and high sodium foods.
Eat seafood twice a week - research is finding seafood has protective benefits against heart disease. Prepare seafood by baking, grilling or poaching instead of frying (frying adds fat).
Focus on whole grains, vegetables, & fruits. These foods are rich in vitamins, minerals, and fiber.

Talk with your doctor to learn about your risk factors for heart disease and what steps you should take to reduce your risk today!

Learn more about diabetes treatment by visiting the following link: http://www.glucomenu.com/new_research/default.asp