Posts filed under ‘Health’
How to Stay in Control When Dining Out
Sharing food with friends is an important part of feeling happy and healthy, but dining away from home poses special challenges to people with type 2 diabetes. Fortunately, having a good experience while dining out is just a matter of following a few simple practices. Here are five tips that will let you socially thrive while also staying in control of your diabetes.
1. Be Aware of Timing
Your medication schedule may require that you eat at certain times. Choosing restaurants that accept reservations is one great way to be sure you’ll be eating on-time. If, however, you choose more casual restaurants, try arriving during their less-crowded times when you might be able to get faster service. Delays can always arise, however, so always carry a healthy snack along.
2. Look at the Menu Ahead of Time
These days almost all restaurants have their menus posted online. Spend some time before the meal making plans for what you’ll order so that you can eliminate the stress of deciding on-the-spot. Or at least narrow down the menu to a few healthy choices and then ask questions about how it’s prepared when you speak with your waiter. Committing to a specific ordering plan will let you relax in the moment and enjoy the people you’re sharing the meal with.
3. Expect Understanding
Restaurant staff want their patrons to have a positive experience, and they will respect the fact that diabetes imposes certain restrictions on your diet. Don’t be shy about asking how the food is prepared or about the ingredients used. So feel free to ask whether that sauce has sugar in it, or whether you can have a salad instead of a bread basket, or whether your fish can be broiled with no added fat.
4. Watch Portion Sizes
If your favorite eating spot offers oversized portions, ask if they would box up half your meal for you to take home before they even serve you. That way, you don’t have to rely on your self-control to stop eating halfway through.
5. Create a Restaurant “Favorites” List
Although most restaurants want to cater to their customers’ needs, some offer better choices for diabetes patients than others. And some are more accommodating than others. Reward the restaurants that make your life easier: “Like” them on social media, publish good reviews about them on rating sites, and circulate their information to others in your network. This will increase the chances that they’ll meet your needs in the future, and will also give you a “go to” list for a predictably good experience.
Type 2 diabetes doesn’t have to change the way you socialize with friends. Once you establish a restaurant routine, you won’t feel like you’re compromising your enjoyment. Ordering low-sugar, healthy foods will become second nature and you’ll feel free to devote full attention to your friends’ fascinating stories.
Sources:
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/eating-out/ordering-tips.html
5 Delicious Foods That Help Control Blood Sugar
If you are dealing with type 2 diabetes and are struggling to find delicious, healthy foods to enjoy, you may need some guidance. Fortunately, there are foods out there that work to control blood sugar. The five foods listed below will all help keep your blood sugar in control without requiring you to sacrifice taste. However, be sure to enjoy these foods in moderation; portion control is key.
1. Berries
Even though berries contain sugar, they also contain essential nutrients like antioxidants, vitamins and fiber. Compared with other fruits, berries tend to be lower in sugar and can be included in a diet for people with diabetes in moderation. Pair the fruits with other healthy foods like fat-free yogurt for a nutrient boost.
2. Dark Chocolate
Dark chocolate may be a sweet treat, but its lower sugar content makes it a safe choice when compared with milk chocolate. The flavonoids in dark chocolate are able to help regulate insulin production, so the sweet treat is ideal for people with diabetes who miss having candy. Not only is dark chocolate beneficial for insulin regulation, but it can also help suppress your appetite and reduce cravings.
3. Citrus Fruit
A grapefruit in the morning or a small glass of 100 percent orange juice can help those with diabetes get enough fiber in their diets while offering a healthy dose of vitamin C. Be cautious when adding citrus to your diet; adding sugar to citrus fruits negates its positive effects, and juice could contain added sugar. Be sure to read labels before purchasing any fruit juice to ensure that it only contains fruit juice and water. A splash of lemon or lime juice in a recipe can also give people with diabetes the nutritional boost that citrus fruit offers while enhancing the flavor of a dish.
4. Sweet Potatoes
Including sweet potatoes in a healthy diet can reduce fasting blood sugar, and the vegetable offers a healthy dose of antioxidants. The high amounts of vitamin A and fiber that can be found in sweet potatoes also make them a healthy alternative to white potatoes for people with diabetes who are trying to overhaul their diet.
5. Melon
Another sweet food that can be enjoyed in moderation, melon offers antioxidants and a healthy dose of vitamin C. High levels of vitamin A in melon protect eye health, and the water content of melon makes it low in calories.
Now that you know five foods that will help you keep your blood sugar in control, you can use them as ingredients in new recipes or favorite standbys to keep your meals and snacks interesting.
Sources:
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat
How to Control Type 2 Diabetes Without Medication
The onset of Type 2 diabetes can lead to a wide variety of health conditions including problems with eyesight, nerve pain, increased risk of heart and kidney disease, and even stroke.
In some cases, Type 2 diabetes can be controlled without medication. Typically this requires early detection and quick action. First, talk with your doctor about your plans for a lifestyle change and be sure to use your medication as prescribed until your next check up, where your doctors can decide if a dosage change is in order. Your doctor should monitor your weight loss and medication dosages throughout your weight loss process.
Lose Weight
Being overweight is a major cause of Type 2 diabetes. Eighty to ninety percent of those with Type 2 diabetes have a Body Mass Index (BMI) that is classified as obese. Losing 5 to 10 percent of your current body weight can have a huge effect on regulating your blood sugar, cholesterol and blood pressure. This can be done with:
- Exercise: Exercising 150 minutes per week is recommended by the American Diabetes Association. That’s 30 minutes of aerobic exercise at least 5 days a week. Try to exercise at least 3 times a week with no more than two days in a row without exercising.If you like to walk, aim for 10,000 steps in day. This can be tracked with a low-cost pedometer or one of the more advanced systems like Fitbit or the Apple watch. Using a schedule or a monitoring device is known to help people stay on-track with an exercise schedule.
- Fewer Calories Per Day: Reducing calorie intake helps you lose weight. Use a calorie calculator to better understand how many calories you need each day in order to lose weight. And then keep a food journal of what you eat throughout the day so you can be careful about how the calories are adding up.Be sure you never skip meals even when you’re trying to eat less! It can be dangerous for a diabetes patient and it reduces your ability to lose weight because your metabolism slows down, holding onto the calories that it gets.
Monitor What You Eat and Drink
Reducing calories isn’t the only way for you to bring Type 2 diabetes under control. You also have to regulate the amount of sugar in your diet. You might be surprised by how much sugar is actually in the typical American diet!
Satisfy your sweet tooth with a piece of fruit or a cup of berries instead of sugary treats like chocolates and pastries. Fruit can help you get rid of the craving for sweets while also providing fiber and vitamins your body needs. Be careful of using fruit juice, however. It can contain quite a bit of sugar. Other foods that will help you reduce sugar include protein-rich foods with good fats like fish and nuts, lean meats and whole grains. You’ll also need to reduce or eliminate alcohol consumption because alcohol is quite high in sugar.
Relax and Get Some Sleep
Getting 7-8 hours of sleep and reducing stress can also help you manage your diabetes. Lack of sleep releases stress hormones which are linked to increased glucose production. And that can increase your blood sugar levels.
Finding ways to reduce stress through exercise, deep breathing, meditation, or other enjoyable activities can help to reduce the everyday stress you experience.
Next Steps
Careful eating and regular exercise is known to bring Type 2 diabetes under control without the use of medication for some patients. Talk with your doctor about what’s right for you before starting an exercise or diet plan. Never stop taking medication without talking your diabetes specialist first. If you’d like to visit with one of our diabetes specialists in the Houston, Dallas or San Antonio areas, view our locations.
Sources:
http://www.diabeticlivingonline.com/reduce-stress-to-control-blood-sugar-and-diabetes-complications
Six Go-To Snacks for Diabetes Patients to Keep Handy
It’s the beginning of a busy day, and you’re facing the same challenge yet again: wondering what you’re going to snack on while you’re out and about during your day. There’s not always time to run to the grocery store in between meetings and more often than not, it’s easier to stop by a drive-thru restaurant or convenience store when you’re on the go, which don’t always offer healthy options. But when you’re trying to keep your blood sugar in control, a little planning can really help your health — and your waistline.
Here are six foods safe for diabetes patients that are great for on-the-go snacks.
1) Tuna Pouches
These pouches are great to grab out of your pantry and easy to bring along with you for a protein-packed, omega-3 rich snack in the perfect portion size. The protein will help to keep you full and there is no added sugar. Mix with fat-free plain yogurt and a dab of dijon mustard for a quick tuna salad!
2) Fresh Berries
Berries are naturally sweet and they’re good for you. The American Diabetes Association recommends berries because they include antioxidants, vitamins, and fiber. Plus they are low-carb! Three-quarters of a cup of berries can help curb your appetite and keep your blood sugar levels in control. They’re a great option for those with a sweet tooth!
3) Baby Carrots
The American Diabetes Association recommends that diabetes patients eat non-starchy vegetables as often as possible. Carrots are included in that list and they’re easy to take on the go! Most grocery stores carry portioned pouches of baby carrots, making it so easy to pop in your purse, bag or desk drawer to open up when you’re craving something crunchy. Or measure out about a cup of baby carrots in a baggie to take with you. They’re also a great source of Vitamin-A, which promotes eye health.
4) Dried Fruit & Nuts
As long as the mix is all-natural, there are no sweeteners added, and there’s no candy included in the mix, dried fruit and nuts are easily portable and don’t need to be refrigerated. You can buy prepared mixes or you can make your own combination of dried fruits and nuts that you like. If you do this, try to buy the “raw” version of the nut to avoid added salt and any sugary coatings that could be on the nuts in some mixes. Pop some in a baggie and you’re prepared wherever you go!
5) Oranges, Clementines & Tangerines
The introduction of the easy-to-peel clementines and tangerines makes it even easier to throw fruit in your bag when you leave in the morning — no measuring or label checking required! One or two of these can refresh your energy and keep your diet on track.
6) DietIQ Meal Replacement Bars and Shakes
The Diabetes America weight loss program, DietIQ, offers a variety of prepared food and drink options that ensure you have the right combination of nutrients to give you energy without a lot of sugar and unnecessary calories. Plus they contain essential vitamins and minerals and the right combination of carbs and protein! These are very easy to take with you and would be a better choice than most granola bars or drink mixes that use sugar as one of their main ingredients. The meal replacement shakes and bars include flavors like chocolate mint, vanilla pudding, and dark chocolate s’mores.
If you have questions about the right foods to choose to help keep your diabetes in control, visit with a dietitian. The Diabetes America locations offer a certified dietitian to help patients with their meal planning and lifestyle choices. Contact the location nearest you if you’d like to schedule an appointment.
Diabetes and Heart Disease: Know the Facts
*Infographic Courtesy of the National Diabetes Education Program*
American Heart Month: Love Your Heart
This February take charge of your diabetes by loving your heart. National Heart Month is a great reminder that it is good to be good to ourselves. Decrease your risk of heart disease by knowing the ABC’s of diabetes.
A: Have your A1C checked with every 3 month appointment. What is A1C? It is your average blood glucose level over the past 3 months. Your A1C can paint a picture of where your blood glucose has been and if changes to your diabetes medicine(s), physical activity, and/or diet should be considered.
B: Your blood pressure goal should be 130/80 or less to decrease your risk of diabetic complications such as kidney disease that can be associated with diabetes. For this reason, your blood pressure is monitored at the center with every visit.
C: Can you guess what “C” stands for? If you guessed cholesterol, great job! Cholesterol can be greatly influenced by our diet. Improve your cholesterol by limiting saturated and trans fats commonly found in regular cheese, whole milk, and baked goods. Foods with less saturated and trans fat can be much better choices including low-fat or fat-free dairy, lean meat and planted based foods such like nuts, fruits, and vegetables. Substitute heart healthy plant based fats for saturated and trans fat to help lower your cholesterol.
Knowing your numbers- A1C, blood pressure, and cholesterol related labs- is a big step in taking control of your diabetes and loving your heart. To ensure that your ABC’s are in target, visit your doctor regularly and speak with your diabetes educator for support in your heart healthy lifestyle.
Tips to Successful New Years Resolutions
- Create a Plan
You know what your goal is but how are you going to accomplish it? The best way is to have a plan of what needs to be done to achieve this goal. Ask yourself, “What do I do next?” and “What steps do I need to take to complete this goal?” - Start NOW
Don’t wait too long to put your plan into motion. Start while you still have the motivation from the start of a new year. - Write it Down
Keep a notebook or journal to write down your goals, your plan on how to achieve them and your progress. This will help keep you on track–it’s motivating to see how far you’ve come! - Expectations
Rome wasn’t built in a day; don’t expect change to occur over night. Having realistic expectations will help you achieve your goals. Resolutions are just a starting point. Develop a ritual or a habit of reviewing your plan and making adjustments to your plan as life’s challenges occur. - Remember Life Happens
Expect that your plan can and will change. Be flexible! The goal itself does not need to change, but your plan may need a little tweaking. Recognize what you have accomplished on the path to your goal. Stay positive!
For more information on goal setting and creating successful resolutions, sign up for our January 2015 webinar on Setting Realistic Goals. Email webinar@diabetesamerica.com to sign up!
How Many Calories are in Your Thanksgiving Dinner?
Below is a chart of common Thanksgiving Dinner items and the number of miles needed to burn off the calories consumed.
Protecting Against Food Borne Illness
Tomorrow is Thanksgiving and it is important to use safe food handling practices to prevent illness in the midst of festivities. We all know the basics, such as washing your hands with soap and water for 20 seconds before you begin any food preparation, but what about the proper way to thaw a frozen turkey? Well, there are three ways:
- In the refrigerator: Allow 24 hours for every 4-5 pounds of turkey. This means it can take up to 5 days to thaw a 16-20 pound bird! Plan ahead.
- In cold water: The turkey must be completely sealed in plastic, and allow 30 minutes for every pound. Change the water every 30 minutes while thawing, then be sure to cook the turkey as soon as it is completely thawed. Since even a 12 pound turkey can take from 6-8 hours to thaw using this method, once again, plan ahead.
- In the microwave: First, make sure the turkey will actually fit. Then refer to your owner’s manual to determine the time and power level required per pound of bird. Remove all the outside wrapping and any wire that might be holding its legs. Cook immediately after thawing. Do not refrigerate or refreeze any part of the turkey after thawing in the microwave.
Remember to wash hands, surfaces, utensils, and anything else that may have come in contact with the raw turkey or its juices with soap and water to help prevent cross contamination with other foods and to prevent bacterial growth such as salmonella.
As for the stuffing, make sure it’s being cooked to the proper temperature of 165 degrees Fahrenheit (especially if it’s cooked inside the turkey, which should also reach that temperature).
Throw away any leftovers that have been unrefrigerated for more than 2 hours. Refrigerated leftovers should be tossed after 3-4 days. Frozen leftovers should be used within 2-6 months.
Happy Thanksgiving from everyone on the DiabetesAmerica Team!
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