Diabetes Dietitian

Diabetes & High Blood Sugar

2012-02-06T10:56:00.000-08:00

I recently received the following question from someone with Type 2 diabetes:

Q: My 12 hour fasting sugar was 158 and my A1C was 10.8. At first my sugar was doing ok (about an average of 165 to 180). But now it seems like if I eat any type of carbs my sugar is high. In the last week or so my readings have been as high as 312. Can you tell me why this is happening?

A: High blood sugar can be due to a number of factors:

how much food you eat
what type of food you eat
stress
illness
too little insulin or medication
too little exercise

It’s very important to consider portion sizes with carbohydrates. Eating a healthy diet, exercising, and losing weight (if needed) helps to control blood sugar.

Regarding your specific numbers, be sure to stay in contact with your doctor so you two can figure out the right combination of medication, test times, diet, and exercise.

You can learn more about controlling blood sugar and treating diabetes by visiting: GlucoMenu.com

Pre-Diabetic Treatment

2012-01-30T04:55:00.000-08:00

Last week I attended the Joslin Diabetes Critical Literature Analysis conference in Phoenix.

One of the presenters mentioned research will be presented later this year on giving low dose insulin to those with Pre-Diabetes with the thinking that it may help with preserving pancreas function... Of course, diet and exercise (along with weight loss) can be very helpful in treating Pre-Diabetes.

You can learn more about Pre-Diabetes treatment by visiting: GlucoMenu.com

The conference was at the Arizona Biltmore... I'm including a photo. Nice place!

Diabetes & Vinegar?

2012-01-23T05:00:00.001-08:00

I've had several people ask about whether vinegar assists with reducing blood sugar. Here's what research shows...

Researchers have found that taking a few tablespoons of vinegar (not the pill form) each day can help to reduce post-prandial (2 hours after eating) blood sugar and A1c levels for those with type 2 diabetes. Acetic acid is the component of vinegar that seems to help with this blood sugar lowering effect by inhibiting digestion of carbohydrate.

You can read the entire response and learn more about Diabetes by visiting the following link:

Diabetes and Vinegar

Diabetic Chicken Tortilla Soup Recipe

2012-01-17T04:52:00.000-08:00

Here is a great recipe to help you warm up from the winter weather.

GlucoMenu® Chicken Tortilla Soup

Recipe Ingredients:
1/3 cup onion, chopped
3 T. garlic, minced
1 T. olive oil
1 - 28 oz. can no salt added cut tomatoes
2 cups low sodium chicken broth
10 fl. oz. water 1 cup low sodium black beans
1/4 cup chopped green chilies
5 oz. roasted skinless chicken breast, diced
1 T. chili powder
2 t. ground cumin
1 t. black pepper
4 T. fresh cilantro
2 corn tortillas (6 inch in diameter), cut into strips

Recipe Directions:
1. Sauté onion and garlic in olive oil until onions are translucent.
2. Transfer to large pot. Add tomatoes, broth, water, and spices. Heat for 10 minutes.
3. Add beans, chicken and chilies. Simmer for additional 10 minutes.
4. Serve with tortilla strips as garnish.
5. Makes 4 servings.

Nutrition Facts per serving:
Calories: 236, Carbohydrate: 28 g, Fiber: 7 g, Fat: 6 g, Protein: 19 g, Sodium: 504 mg

Find more diabetes recipes by visiting GlucoMenu.com

Diabetes Glucose Monitoring Device Being Developed

2012-01-10T04:58:00.001-08:00

Microsoft and UW are developing a contact lens that will allow people with Diabetes to monitor their glucose levels. Some of the information found in blood is also available on the surface of the eye. The new lens will transmit the data wirelessly.

Here is a link to learn more:

Microsoft Functional Contact Lens

Diabetes and Exercise in the New Year!

2012-01-03T04:04:00.001-08:00

There are a lot of people heading back to the gym this time of year. Be sure to wash hands and clean equipment before and after use to avoid getting sick. Here's to great workouts in 2012!

Get more diabetes exercise tips by visiting GlucoMenu

Holiday Celebrations & Diabetes

2011-12-19T05:07:00.000-08:00

Below is a link to our most recent newsletter that includes tips for holiday celebrations and an Artichoke Dip recipe.

GlucoMenu Holiday Newsletter

Remember to include exercise and be mindful of portion sizes while celebrating with family and friends. Happy Holidays!

Holiday Weight Gain - Fact or Fiction?

2011-12-05T05:52:00.000-08:00

Is holiday weight gain fact or fiction?

Here is an interesting study that shows the average person gains about 1 pound during the holiday season (however some gain as much as 5 pounds).

Holiday Weight Gain Study

Diabetes Friendly Beverages

2011-11-28T10:30:00.001-08:00

Ever wonder what beverages you can drink if you have diabetes? Here is a link to the GlucoMenu Beverage Guide which contains over 150 Diabetes Friendly Beverages.

This list was created since many people with diabetes struggle with what beverages they can consume without having much effect on their blood sugar.
GlucoMenu Beverage Guide

Diabetes & Thanksgiving

2011-11-21T10:03:00.000-08:00

GlucoMenu's recent newsletter includes a Pumpkin Pie recipe for Thanksgiving:

GlucoMenu Newsletter

Remember to include some exercise on Thanksgiving to balance the festivities. Have a great Thanksgiving!

Stevia & Diabetes

2011-10-12T12:18:00.000-07:00

Here is a question I recently received from someone with diabetes:

Q: I was wondering if Stevia sweeteners are safe with someone who has diabetes? I was recently diagnosed as having diabetes.

A: An extract from the stevia plant called rebiana has recently been approved by the Food and Drug Administration. This sweetener contains little or no calories.

Brand names for rebiana include Truvia and PureVia. Rebiana will be found in products such as beverages as well as in single serve packets.

The American Diabetes Association’s website lists Stevia, Saccharin, Aspartame, Acesulfame potassium, and Sucralose under the subject of Low Calorie Sweeteners.

You can learn more by visiting GlucoMenu.com

Diabetes Self Management Study

2011-10-04T16:54:00.000-07:00

We are currently conducting a study among those with Pre-Diabetes and Type 2 Diabetes who are interested in taking a more active role in their own health care...

To learn more about the study, visit:

http://GlucoMenu.com/new_research/study/introduction.asp

Diabetes and High Cholesterol

2011-09-15T12:17:00.001-07:00

Here is a question I recently received from someone with diabetes:

Q. In addition to having diabetes, I have high cholesterol. What can I order?

A. “If it has eyes, it has cholesterol.” Cholesterol is only found in animal products. Plant foods will not contain cholesterol and may contain fiber which can be helpful in lowering cholesterol as well as making you feel full. Here are a few tips to help guide you when ordering:

choose baked or grilled skinless chicken breast or seafood instead of high fat meats,
opt for egg whites instead of whole eggs to eliminate the yolk (the source of cholesterol and fat in an egg),
select healthier fats such as olive or canola oil instead of butter or margarine,
choose baked or steamed vegetables instead of fried foods,
ask for sauces to be served on the side to limit high fat cream and cheese sauces,

Be sure to ask your server how foods are prepared. Choose items that are grilled, baked, steamed, or roasted to limit added fat.

You can read more by visiting GlucoMenu.com

Can Diabetes be Reversed?

2011-08-27T07:26:00.000-07:00

Here is a question I recently received from someone with Type 2 Diabetes:

Q. Can you reverse diabetes? My husband was diagnosed with type 2 diabetes a few months ago.

A. No, type 2 diabetes cannot be reversed, but complications can be minimized with good blood sugar control. There are many things you can do to control blood sugar.

Eating right to support blood sugar control and a healthy body weight. This includes reading food labels, spreading carbohydrates evenly throughout the day, and reducing fat.
Exercise for overall health and improved insulin sensitivity. Set aside time to exercise everyday.
Weight loss if overweight. Current research indicates a 5-10% weight loss can help with tighter blood sugar control.
Testing blood sugar and taking medications as needed.

The good news is that people can take control of their diabetes by eating right, exercising on a regular basis, and testing blood sugar. Good blood sugar control starts with you!

You can read more by visiting: GlucoMenu

Fruit Juice Alternatives & Diabetes?

2011-08-18T05:38:00.000-07:00

Here is a question I received from someone with diabetes:

Q: I am not a great water drinker and tend to go for the juices. Frozen orange juice and canned apple juice are two of my choices. Is frozen orange juice considered sugar free?

A: Fruit juices are definitely NOT sugar free. Juice tends to be one of the quickest ways to increase blood sugar.

Instead of juices, you might look at sugar free drink mixes containing little or no calorie (e.g. Crystal Light, Sugar Free Kool-Aid, Diet Soda).
Add a lemon, lime, or orange wedge to cold water to add flavor.
Limit beverages with caffeine as these actually deplete the body of water.

You can also visit Food Picker on GlucoMenu for an analysis of several popular beverages (as well as thousands of foods).

You can read more by visiting GlucoMenu.com

Diabetes & Sodium

2011-08-10T16:09:00.000-07:00

Here is a question I recently received from someone with diabetes:

Q. What should I order when eating out to limit sodium? In addition to having type 2 diabetes, I have high blood pressure.

A. Limiting sodium when dining out can be challenging. It is important to ask questions about how items are prepared. Here are some tips to help guide you when ordering:

choose baked or grilled lean meats (such as skinless chicken or turkey breast) over smoked, cured, or processed meats (such as ham or bacon),
ask that foods are not salted when being prepared,
request sauces on the side to help limit sodium,
ask that foods are seasoned only with herbs or spices that are salt free,
order fresh vegetables when possible since canned or frozen items may contain added sodium.

You can read more by visiting GlucoMenu.com

Diabetes & Over Eating

2011-07-25T11:14:00.000-07:00

Here is a question I recently received from someone with diabetes:

Q. 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?

A. 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 by visiting GlucoMenu.com

High Blood Sugar After Lunch?

2011-07-17T07:21:00.000-07:00

Here is a question I recently received from someone with diabetes...

Q. I noticed right after lunch I get really tired. I try and walk for 10 minutes and it seems to help. Any suggestions?

A. Some people experience sleepiness an hour or two after eating if their blood sugar is running high. Test your blood sugar before and after eating lunch. If your blood sugar is high after lunch, consider:

measuring portion sizes to confirm the amount you are eating, and if portion sizes are correct,
cutting back the carbohydrate in the lunch meal (for instance if you normally eat 8 crackers with your lunch, cut back to 4-5) to see if there is a difference in your sleepiness.

Exercise does tend to improve alertness so walking can help as well. I would also suggest speaking with your doctor to see if he or she has any recommendations because diabetes care is specific to each individual (e.g. medications, other health issues, etc).

You can learn more by visiting GlucoMenu.com

Diabetes & When to Exercise

2011-07-07T15:21:00.000-07:00

Here is a question I recently answered from someone with diabetes...

Q. Am I understanding correctly that one needs to exercise after eating during the day? For instance, I notice that in the Food Picker section, you talk about how long one would walk to work off the amount of calories just eaten. Can you comment on that?

A. With regards to exercise suggestions in the Food Picker section, we show the duration of exercise just to illustrate the energy required to burn off the food or beverage selected (e.g. tells you how far you have to walk if you choose this item).

While its certainly a good idea to exercise each day, when you exercise is up to your personal preference and whether your doctor suggests a certain time. Probably the best time to exercise is a time of day that you can make consistent.

I tend to do better exercising in the morning since it helps to energize my day. Some people like to exercise at the end of their day or after work to help reduce stress levels. Others like to exercise mid day during lunch.

The key is to exercise every day!

You can read more Diabetes Q&A by visiting Gluco Menu.com

Other Carbohydrate & Diabetes

2011-07-05T08:03:00.000-07:00

Here is question I recently answered from someone with diabetes…

Q. I’ve noticed General Mills MultiGrain Cheerios and several other products list “Other Carbohydrate” on their nutrition facts label. What is “other carbohydrate” and why aren’t they included in the total carbohydrate count?

A. The amount of Other Carbohydrate is included in the Total Carbohydrate listed on the food label.

Other carbohydrate includes items such as complex carbohydrate without fiber.

You will notice the Multigrain Cheerios label lists 23 grams total carbohydrate. Just below that, it lists 3 grams dietary fiber, 6 grams sugars, and 14 grams other carbohydrate.

These 3 types of carbohydrate add up to 23 grams (which is the total carbohydrate listed).

You can read more Diabetes Q&A by visiting GlucoMen u.com

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

Diabetes and Body Mass Index

2009-01-21T11:19:00.000-08:00

What does body weight tell about health risks? Body Mass Index (BMI) is based on weight and height and used as an indicator for obesity. A healthy BMI is 18.5 to 24.9. A BMI of 25 or above is associated with heart disease, type 2 diabetes, and high blood pressure. To calculate your BMI choose one of the following methods:

Visit http://GlucoMenu.com and fill out the profile information for your BMI, or
English version = [wt. in lbs divided by ht. in inches divided by ht. in inches (again)] x 703, or
Metric version = [wt. in kg divided by ht in meters squared].

While Body Mass Index compares well to body fat, it is not a body fat reading. Other measures should be taken to assess body fat.

Diabetes & Exercise

2009-01-14T10:52:00.000-08:00

Everyone knows exercise is a good idea. Many have thought of all the excuses of why not to exercise - maybe due to time limitations or not knowing where to start or perhaps the idea of sweating. Instead, focus on how exercise can help!

What are the benefits of exercise for someone with diabetes?

Diabetes - Regular exercise can be very helpful to those who have diabetes. Those with type 2 diabetes often see improved glucose tolerance and insulin sensitivity from exercise.
Pre-Diabetes - Exercise can help to prevent or delay onset of type 2 diabetes. In a recent study, those with Pre-Diabetes who implemented lifestyle changes including exercising 30 minutes per day, 5 days a week, reduced their risk of developing diabetes by 58% (DPP study).
Weight loss - Possibly the most obvious benefit! Weight loss can improve your sensitivity to insulin which ultimately helps you better control diabetes. If your doctor has talked about weight loss, exercise can help you to do this. Exercise increases calories burned which helps to reduce body weight.

You can learn more by visiting the following link:

http://glucomenu.com/articles/diabetes_exercise.htm

ABCs of Diabetes

2009-01-05T12:57:00.000-08:00

A few simple tests can help you to assess your diabetes management efforts.

A1c test reveals what your average blood sugar has been running over the past 3 months. The American Diabetes Association (ADA) recommends striving for an A1c of less than 7% for those with diabetes.
Blood pressure indicates risk for heart disease when elevated. The ADA recommends a blood pressure less than 130/80 for those with diabetes.
Cholesterol that is commonly called the bad cholesterol is known as LDL cholesterol. This bad cholesterol increases risk for heart disease. The ADA recommends a LDL cholesterol level below 100 mg/dl for those with diabetes.

Ask for these tests at your next doctor visit to size up how you are doing with diabetes management.

You can get a free diabetes profile by visiting the following link:
http://www.glucomenu.com

Diabetes and Alcohol

2008-12-09T11:41:00.000-08:00

Wondering if you can consume alcohol? Often holiday gatherings include alcohol. Consider these tips about alcohol to make the best decision at your next social gathering.

If you choose to consume alcohol, do so with a meal to help avoid low blood sugar.
Consider the medication you take and whether alcohol should be limited or avoided.
Remember calories count! Alcohol can quickly add calories to your meal plan and should be considered especially if you are trying to lose weight.
Adhere to serving sizes. One serving of alcohol equals 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of 80 proof distilled spirits.

Have a safe and enjoyable holiday season!

Learn more about Diabetes and alcohol by visiting the following link:

http://www.glucomenu.com/articles/diabetes_and_alcohol.asp

Holiday Travel & Diabetes

2008-12-03T08:48:00.000-08:00

Traveling during the upcoming holidays? Plan ahead to ensure blood sugar is under control during your trip.

Pack plenty of testing supplies and medication. If you are traveling via commercial transportation (plane, train, etc.), contact the Transportation Security Administration at for current information of allowable supplies and medications and how these must be presented at security check points.
Discuss your meal plan with the folks you will be staying with. Stress the importance of what time you eat and what types of foods you prefer to eat to help control blood sugar.
Continue exercising and remember to pack exercise attire.

A trip from home does not mean a vacation from caring for diabetes. Plan ahead to control blood sugar and have a safe and healthy holiday!

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

http://www.glucomenu.com/

Diabetes & the Holidays

2008-11-26T09:03:00.000-08:00

Plan ahead for holiday gatherings! Holiday celebrations can mean a lot of food and temptation. Planning ahead for such events can make a big difference with blood sugar control. Consider these tips before your next gathering.

If eating a little too much is inevitable, balance with increasing exercise for the day.
Visit with friends and family away from the food spread to avoid continuous nibbling.
Plan for one food trip, using a plate, so you have control over the amount eaten.
Contribute to the food spread with a few safe bet, healthier options. For example, bring along a vegetable tray, diet soda, or other low carbohydrate beverages to enjoy.
If you choose to consume alcohol, do so in moderation and be aware that alcohol and drink mixes add extra calories.

Plan ahead and enjoy the holidays!

You can learn more about caring for diabetes by visiting the following website:

http://www.glucomenu.com/

Diabetic Diet & Exercise

2008-11-18T10:42:00.000-08:00

How does diet and exercise affect diabetes?

Diet makes a difference whether you are at risk for diabetes or have diabetes. Following a healthy diet and exercise plan are key to treating or preventing diabetes. Research proves it!

What research shows that diet and exercise are key in preventing diabetes?

The US Department of Health and Human Services recently released results of a Diabetes Prevention Study. The study indicated risk for diabetes is reduced by 58% when the following lifestyle changes occur:

calorie and dietary fat reduction in diet,
physical activity - 30 minutes per day on 5 days of the week, and
weight loss - 5% body weight reduction as a result of diet and exercise.

I already have diabetes, what about treating it?

These lifestyle changes are successful in treating Type 2 diabetes as well! The American Diabetes Association states that weight loss can help those with diabetes in two ways. First, weight loss reduces insulin resistance allowing the insulin you produce to work more effectively. Second, weight loss improves blood cholesterol levels and blood pressure. This helps with reducing risk for heart disease.

Research indicates those with diabetes have difficulty adhering to their recommended meal plan. One study found 2/3 of patients agree that following doctor's recommendations of diabetes care is not easy. Researchers found patients were doing a good job at taking diabetes medications but struggled with other aspects including following dietary advice.

For more information on diabetic treatment, visit the following link:

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

Pre-Diabetes and Blood Sugar

2008-11-06T06:37:00.000-08:00

The Expert Committee on the Diagnosis and Classification of Diabetes has lowered the fasting blood sugar level to diagnose Pre-Diabetes. Pre-Diabetes is a condition in which blood sugar is higher than normal but not high enough to diagnose diabetes. Pre-Diabetes increases risk for type 2 diabetes in the future.

Here is what has changed:

Updated Diagnosis Criteria

A fasting blood sugar of 100 - 125 mg/dl now indicates Pre-Diabetes.
A normal fasting blood sugar is now less than 100 mg/dl.

Previous Diagnosis Criteria

A fasting blood sugar of 110-125 mg/dl indicated Pre-Diabetes.
A normal fasting blood sugar was less than 110 mg/dl.

A fasting blood sugar of 126 mg/dl or more still indicates diabetes. In addition to increased risk for diabetes, those with Pre-Diabetes are also at increased risk for heart disease. Pre-Diabetes is also associated a condition known as metabolic syndrome. Metabolic syndrome is characterized by high blood pressure, dyslipidemia (disordered blood fats including decreased HDL (good) cholesterol levels and/or elevated triglycerides), elevated fasting blood sugar, and centralized obesity (or abdominal obesity, apple body shape).

The good news...

A reduction of body weight, following a healthy meal plan, exercise, and some medications can help to delay or prevent the development of diabetes. Talk with your doctor about your diabetes and heart disease risks.

You can learn more about Diabetes and Pre-Diabetes by visiting the following link:

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

Diabetic Food Tips

2008-10-28T07:55:00.000-07:00

Consider these diabetes tips when choosing foods to control blood sugar! Controlling blood sugar can delay or prevent diabetes complications.

What - Foods high in simple sugars (candy, soda, juice, etc.) can increase your blood sugar levels. As whole foods become more processed (juiced, pureed, mashed) blood sugar increase quicker as well. Each day choose a variety of foods including whole grains, vegetables, fruits, low fat dairy, and lean meat & meat substitutes. Limit fats and sweets.
When - The timing of eating a meal is very important for controlling blood sugar. Eat around the same time each day and do not skip meals or snacks. Why? The goal is to keep your blood sugar at a healthy level throughout the day. When you eat a large dinner on one day and a small dinner the next, blood sugar can fluctuate. Taking medication and exercising should also be conducted at around the same time each day.
How much - How much you eat depends on your gender (women generally require less calories than men), activity level (physical activity can increase your calorie needs), and whether you are overweight. If you need to lose weight, you will want to eat less calories to support weight loss.

You can learn more about food tips for diabetes by visiting the following link:

http://www.glucomenu.com/articles/diabetes_food_tips_control_blood_sugar.htm

What is the minimum amount of carbohydrate?

2008-10-23T10:07:00.000-07:00

The Food & Nutrition Board of the National Academies, Institute of Medicine has released new recommended dietary allowances (RDA) for energy yielding nutrients including carbohydrate. The RDA for carbohydrate has been set at 130 grams per day for children and adults.
The standard recommendation for carbohydrate is 45-65% of total calories. This means if 1800 calories are eaten each day, the recommended amount of carbohydrate is 202-292 grams based on 45-65% calories from carbohydrate.

Carbohydrate (glucose) is your body's favorite energy source. Many organs in the body can use protein or fat for energy if carbohydrate is not available. The brain, however, requires some carbohydrate (glucose) to function.

The brain uses an average minimum of 130 grams carbohydrate daily. This minimal amount is where the RDA is derived. Consider that other parts of the body would like to use carbohydrate for energy as well.

The importance of eating a diet with carbohydrate sources including whole grains, vegetables, fruits, and low fat dairy products is stressed in the American Diabetes Association journals. The American Diabetes Association also indicates that consideration for the total amount of carbohydrate in each meal and/or snack should be held with high importance.

You can learn more about carbohydrate and other diabetes topics by visiting the following link:

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

Treatment for Diabetes

2008-10-21T10:08:00.000-07:00

Diabetes treatment varies depending on the type of diabetes you are diagnosed with.

Those with Type 1 diabetes (accounting for 5-10% of all diabetics) do not produce insulin themselves and therefore require insulin injections. In addition, treatment should include a healthy meal plan to support blood sugar control. Exercise should be planned to avoid blood sugar abnormalities.

About 90-95% of those with diabetes are Type 2 diabetics. Treatment for those with Type 2 diabetes includes weight loss if overweight, a healthy meal plan to support a healthy body weight and control blood sugar, and exercise. Medications may also be necessary (oral medications or insulin) to help control blood sugar.

Blood sugar testing is important for anyone with diabetes. Testing blood sugar provides feedback regarding foods consumed, exercise, sick days, etc.

You can learn more about diabetes treatment by clicking the following link:

http://www.glucomenu.com/articles/diabetes_treatment_for_diabetes.asp

Diabetic Weight Loss

2008-10-15T15:19:00.000-07:00

Weight loss can be beneficial to those with diabetes. For those who are overweight, aiming for a healthy body weight can help better control blood sugar. In addition, weight loss helps reduce blood pressure and blood cholesterol.

If you are not sure how to begin with weight loss, ask your doctor what a healthy body weight is for you. Learn about how many calories your doctor thinks you should consume each day and what exercises are acceptable for you.

A standard healthy weight loss is one to two pounds per week. One pound equates to 3500 calories. If you divide 3500 calories by 7 days per week = 500 calories per day. To lose one pound per week, you will want to reduce your caloric intake by 500 calories each day.

Consider exercise as well. Exercise will help with weight loss but also can assist in controlling blood sugar.

Learn more about weight loss here:

http://glucomenu.com/articles/weight_loss.asp

Fiber Benefits

2008-10-08T08:36:00.000-07:00

Fibrous foods can offer a variety of health benefits.

Fiber can help you feel full longer which may help with weight loss.
Some research shows fiber may delay absorption of sugar into the bloodstream.
A diet rich in fiber can help reduce cholesterol.
Fiber can help improve regularity and alleviate constipation.

Fiber is found in plant foods. To increase fiber in your diet, consume vegetables and fruits over juices, choose whole grain bread, pasta, and cereals over refined flour grain products, and select beans and other legumes more often.

It is important to start slowly when adding fiber. Increase fiber a few grams a day and be sure to drink plenty of water.

Learn more about fiber:

http://glucomenu.com/articles/diabetes_fibrous_foods_fiber.htm

Diabetes Education

2008-10-03T08:46:00.000-07:00

Learn as much as possible about diabetes when you are diagnosed. See a Certified Diabetes Educator, attend a diabetes education class, read diabetes related books, and visit diabetes websites to educate yourself about diabetes.

Acquire as much diabetes knowledge as possible to help with questions/concerns that you have. Learn about the following topics to help understand diabetes treatment:

Blood sugar. Establish blood sugar goals with your doctor. Learn about when to test and what your blood sugar goals are (fasting or after eating). Ensure that you are testing correctly as well.
Meal planning/diet. Learn about a healthy diet that helps control blood sugar and meets weight goals.
Exercise. Exercise can help you to control blood sugar and maintain a healthy weight. Educate yourself on what types of exercise are safe for you. Address the duration and intensity of the exercise as well as how often you should exercise.
Medication. Ensure you know how often and how much medication should be taken. Learn about side effects and interactions of medications so they are working as they should.
Complications. Ensure you are having preventative check-ups to reduce risk of complications. Foot care, eye care, and dental (gum) care are important in lessing complications. Also, visiting your doctor for regular exams is important to ensure that your internal organs (including your heart) are functioning normally.

Diabetes education can help you to improve your treatment the disease and lessen risk for complications down the road. Learn more about diabetes by visiting the following websites:

The American Diabetes Association http://www.diabetes.org/home.jsp

The National Diabetes Information Clearinghouse http://diabetes.niddk.nih.gov/

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

New to Diabetes

2008-09-24T10:43:00.000-07:00

Confusion, fear, anger, and denial are all feelings many people have when they are first diagnosed with diabetes. Testing blood sugar, medications, what to eat, exercise, and complications are all questions that are common when diagnosed.

One of the best resources is a Certified Diabetes Educator to help you learn the basics of diabetes treatment. CDEs are usually Registered Nurses, Registered Dietitians, or Pharmacists who specialize in diabetes. The doctor who diagnosed diabetes can usually refer to a CDE in the local area.

Also, diabetes education classes can help you with an overview of diabetes treatment as well. Again these classes are usually taught by nurses, dietitians and pharmacists and are commonly offered at local hospitals.

Learning as much as possible about diabetes care helps with treatment. Controlling blood sugar, taking medications as advised, following a healthy meal plan, and exercise are all important in treating diabetes.

To find a CDE in your area, ask your doctor or visit the American Association of Diabetes Educators to search for diabetes educators:

http://www.diabeteseducator.org/DiabetesEducation/Find.html

Blood Sugar Goals

2008-09-03T10:28:00.000-07:00

Maintaining good control of blood sugar is the greatest goal for someone with diabetes. Blood sugar control can minimize complications such as nerve, kidney and eye damage.

It is important to know what your blood sugar goals are when testing so that you can adjust your meal plan, exercise, medication, etc. accordingly. Blood sugar recommendations will vary based on when blood is tested.

Several organizations have blood sugar recommendations.

The American Diabetes Association recommends the following for those with diabetes:

before eating (pre-prandial plasma glucose) 90-130 mg per dl
1-2 hours after the beginning of eating (peak post-prandial plasma glucose) less than 180 mg per dl.
A1c blood sugar test (3 month blood sugar indicator) less than 7%.

The American Association of Clinical Endocrinologists recommend an A1c test of less than 6.5%. You can learn more about blood sugar recommendations by clicking the below link:

http://www.glucomenu.com/articles/diabetes_blood_sugar_goals_avoid_complications.asp

Carbohydrates & Diabetes

2008-08-20T10:43:00.000-07:00

Carbohydrates are a source of energy for your body. Normally, carbohydrates are broken down into sugar and moved from the bloodstream into the cell for energy. Those with diabetes are unable to move sugar out of the bloodstream effectively and high blood sugar results.

Carbohydrate sources that can contain beneficial vitamins, minerals and fiber include whole grains, vegetables, fruits, and dairy products. These are foods that should be included in the diet.

Some carbohydrates that do offer other nutrient benefits include empty calorie foods such as soda, candy, cookies, etc. These items should be limited for those with diabetes as they should be for any other person.

Here is a link to learn more about carbohydrates and diabetes:

http://www.glucomenu.com/articles/diabetes_difference_between_carbohydrates_and_sugar.asp

Picking Foods for Diabetes

2008-08-12T13:53:00.000-07:00

A common struggle for people with diabetes is selecting foods at the grocery store. There are some foods that may need to be chosen more often, some in moderation, and others less often.

High fiber whole grain products are a better choice than refined flour products. Whole vegetables and fruits will contain more fiber than juice. Extra lean protein sources will contain less fat and saturated fat. Some dairy products will contain less carbohydrate and fat than others.

Here is a link to help with choosing foods:

http://www.glucomenu.com/foodizer/

Daily Diabetic Menu Plans

2008-07-23T13:29:00.000-07:00

Those newly diagnosed with diabetes often are unsure what to eat and how to plan a menu. When to eat, what, how much and in what combination are all questions that probably come to mind.

First, it is a good idea to ask your doctor for a referral to a Registered Dietitian to help you get started with a menu plan. A good menu plan should be balanced, consider all food groups and guidelines by the American Diabetes Assocation.

Here is a link to learn more about Diabetes Menu Plans:

http://www.glucomenu.com/diabetic/diabetic_menus.htm

Pre Diabetes Menus

2008-06-24T13:17:00.000-07:00

Pre Diabetes is a condition in which blood sugar is elevated (100-125 mg/dl) but blood sugar is not high enough to be diagnosed as Diabetes.

Studies have shown that those with Pre Diabetes can make "lifestyle changes" and delay onset of Diabetes and can normalize blood sugar. Such lifestyle changes include eating healthy and exercising to support weight loss.

Planning a healthy menu can be difficult and time consuming. GlucoMenu does offer menu plans for people with Diabetes and Pre-Diabetes. Here is a link to learn more:

http://glucomenu.com/

Diabetic Meal Plans

2008-06-17T08:41:00.000-07:00

Meal planning can be a daunting task for someone diagnosed with diabetes. The amount of calories, carbohydrate and fat can be confusing when trying to create a meal plan that is tasty as well.

The amount of calories consumed should support a healthy body weight. If you need to lose weight, consuming less calories and increasing exercise will help. Focus on nutrient dense sources of calories over empty calorie sources as well. For example, choosing a glass of skim milk instead of a glass of cola will equate to about the same amount of calories but the milk offers calcium and other bone building nutrients.

When it comes to carbohydrate, adhering to portion sizes is important. In addition, choosing nutrient dense and fibrous sources of carbohydrate is beneficial. Select whole vegetables and fruits over juices to gain fiber. Choose more whole grains over refined flour foods.

The fat content of a meal plan should focus on monounsaturated fats. Include fat sources such as olive oil, canola oil, and avocados more often. Limit saturated fats such as lard and butter.

For more information about Diabetic Meal Plans visit:

http://glucomenu.com/

Introductions

2008-06-16T09:24:00.000-07:00

Hello! My name is Christine and I am a Registered Dietitian & Certified Diabetes Educator. While I've always been interested in nutrition, I became interested in diabetes when my father was diagnosed with Type 2 Diabetes several years ago.

I started this blog for diabetes and nutrition related discussions. Many people with diabetes are interested in information on diabetic menus and diabetes meal plans.

My hope is we can discuss a variety of diabetes topics to help with day to day management of diabetes. Feel free to add your diabetes experiences, comments, questions, etc.