Thursday, January 12, 2012

Top 5 Bread Product Picks

Here are 5 products I think are great choices in terms of taste, availability, and nutritional value. Numbers 1-4 are all lower carb options to regular bread.  #5 is a good option for those looking for more fiber who don't like the taste/texture of whole wheat bread.

1.  Flatout Wraps
2.  Arnold Select Sandwich Thins
3.  Thomas' Bagel Thins
4.  Joseph's Oat Bran and Whole Wheat Pita Bread
5.  Pepperidge Farm Whole Grain White Bread


Thursday, January 5, 2012

10 Healthy Changes to Make for the New Year

1.  Eat 2-3 servings of fruit each day.
2.  Eat more whole grains.
3.  Schedule in time during the week for relaxing activities.
4.  Take a walk on your lunch break.
5.  Think positively.
6.  Eat a light lunch.
7.  Drink more water.
8.  Eat 2 types of vegetables with dinner.
9.  Call a good friend on the phone.
10. Take the stairs instead of the elevator.

Wednesday, December 28, 2011

5 Tips to Make Healthy Lifestyle Changes Last

Here are some tips for meeting your healthy New Years resolutions:

Make a list of reasonable and attainable goals
Focus on one goal at a time
Keep food/activity/mood records - try FitDay or MyFitnessPal
Reward yourself for meeting your goals in healthy ways - massage, get your nails done, go hit golf balls
Choose a buddy to help you along the way

Happy New Year!

Thursday, December 1, 2011

Top Ten Tips for Healthy Holiday Eating

Question:  I have diabetes.  What can I eat during the holidays?

Answer:  The good news is that even with diabetes, you can partake in holiday meals and treats - you just need to be more aware of portions and which foods affect your blood sugars.

 Here are my best tips for eating healthy during the holidays for both people with diabetes and without:

10.  Never go to an event hungry; eat 3 meals, 3 snacks daily.
9.  Bring a dish that you know is "safe" for you to have - shrimp with cocktail sauce, meat/cheese tray, stuffed mushrooms, fresh veggies, salad, etc.
8.  Mingle; don't hang out around the food table.
7.  Try to plan gatherings that involve activities instead of just eating; maybe get some people to go sliding, skating, or skiing.  Window shopping can also be good exercise during the holidays!
6.  Limit the alcohol.
5.  Stick with more proteins and veggies at meals and appetizers.  Choose where you want to spend your carbs (starches, dessert, fruits, etc.).
4.  Take a walk or help clean up after large meals.
3.  Only eat 1 plateful of food; 1/4 plate protein, 1/4 plate starch, 1/2 plate non-starchy vegetables or salad.
2. Try new lower carb or lower fat versions of your favorite holiday recipes.
1.  Eat some fresh veggies or salad before you go to a party or before your meals.

Have a happy and joyful holiday season!

Monday, October 17, 2011

Prevention of Type 2 Diabetes

Question:  I was recently diagnosed with pre-diabetes.  Could you tell me what questions I should be asking my doctor in order for me to be successful in the prevention of type 2 diabetes?

Answer:  I would ask your doctor if he/she thinks you should be taking any medications to prevent blood sugars and when you should return for another checkup.  Regular exercise, losing weight if you are overweight, and healthy eating can reduce your risk of developing diabetes by up to 58%.  Check to see if your doctor can refer you to a certified diabetes educator and/or registered dietitian for help in making lifestyle changes.

Thursday, October 6, 2011

Exercise ideas for fall and winter

Question:  I have prediabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months.  Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months.  Suggestions?

Answer:  Glad to see you are looking ahead to the colder months.  Preplanning is always the way to go!

You can still do a lot of walking, jogging, yard work, and biking in the fall - just make sure you dress accordingly! Once the snow and ice come, maybe consider going to a gym or a local park district fitness center where you can exercise indoors.  A local mall is a good place to get some walking in too - go early in the a.m. or later in the evening when there's not as many people shopping.  You can always use indoor exercise equipment at home, too.

Participate in some winter sport activities like skating or skiing.   When it's really cold out get some friends together to shoot hoops, or play indoor racquetball or tennis. Wii video games are also a fun way to fitsome indoor activity in - Wii Fit is specifically designed to give you various forms of exercise.

 It always helps to try to increase your daily activities if you are lacking exercise - park further away at work or when you go shopping and take the stairs instead of the elevator.  Even a few 10-minute increments of activity throughout the day will give you health benefits.

Thursday, September 22, 2011

Diabetes and Healthy Tailgating

Question:  My husband has diabetes and this time of year we attend a lot of football games.  Before the game we often will meet up with friends for tailgating parties.  Can you give me some healthy ideas of what we can eat during the tailgate?

Answer:  Here are some ideas for healthier versions of traditional tailgating foods:

Turkey hotdogs or reduced fat beef hotdogs
Chicken or turkey sausages
Turkey burgers or burgers made with ground sirloin - top your burgers with lots of veggies!
Veggie burgers
Healthy Life low carb breads/buns or 100% Whole Wheat Sandwich thins for burgers
Baked chips or pretzels - buy in small individual bags to help with portion control
Fresh salsa or bruschetta for dipping
Veggies (carrots, celery, broccoli, cauliflower, tomatoes, peppers, zucchini, etc.) and lowfat dip
Chili made with beans and ground turkey or sirloin
Air popped or light microwave popcorn
Diet soda, sugar-free flavored waters, flavored seltzer waters

Enjoy the game!