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!
Thursday, September 22, 2011
Thursday, September 15, 2011
Symtoms of Type 2 Diabetes
Question: Diabetes runs in my family and I think this puts me at risk. Could you tell me what are the symptoms of type 2 diabetes?
Answer: Unfortunately, type 2 diabetes often has no signs or symptoms. Even if lab work indicates diabetes, a person may not feel any different from usual. If blood sugars are extremely high over a period of time, a person may start to feel frequent thirst, frequent hunger, lethargy, and may experience more frequent urination.
If you have a family history, you may be at higher risk for developing type 2 diabetes. I would recommend regular checkups with your doctor and request that your doctor check your Hemoglobin A1C in addition to a fasting glucose/metabolic panel. The A1C may be more likely to show postprandial blood sugar spikes which are an earlier sign of the development of type 2 diabetes than an elevated fasting blood sugar.
Also try to live a healthy lifestyle including regular exercise, healthy food choices and smaller portions, and stress management techniques. Healthy lifestyle changes may reduce your risk of developing type 2 diabetes by up to 58%.
Answer: Unfortunately, type 2 diabetes often has no signs or symptoms. Even if lab work indicates diabetes, a person may not feel any different from usual. If blood sugars are extremely high over a period of time, a person may start to feel frequent thirst, frequent hunger, lethargy, and may experience more frequent urination.
If you have a family history, you may be at higher risk for developing type 2 diabetes. I would recommend regular checkups with your doctor and request that your doctor check your Hemoglobin A1C in addition to a fasting glucose/metabolic panel. The A1C may be more likely to show postprandial blood sugar spikes which are an earlier sign of the development of type 2 diabetes than an elevated fasting blood sugar.
Also try to live a healthy lifestyle including regular exercise, healthy food choices and smaller portions, and stress management techniques. Healthy lifestyle changes may reduce your risk of developing type 2 diabetes by up to 58%.
Diabetes and Baking
Question: I have type 2 diabetes and love to bake. When cooking or baking, if I substitute Splenda or Stevia for regular sugar does this make the recipe sugar free?
Answer: Depending on the recipe the use of Splenda or Stevia may reduce or eliminate the sugar content of a recipe, but there is usually still going to be some carbohydrate in most baked goods. Some baked goods actually require sugar for a good end product so a sugar/sugar substitute blend may be recommended. I recommend using recipes from Splenda and Stevia companies to experiment with sugar-free baking. Most of these recipes will likely contain nutrition information as well.
Answer: Depending on the recipe the use of Splenda or Stevia may reduce or eliminate the sugar content of a recipe, but there is usually still going to be some carbohydrate in most baked goods. Some baked goods actually require sugar for a good end product so a sugar/sugar substitute blend may be recommended. I recommend using recipes from Splenda and Stevia companies to experiment with sugar-free baking. Most of these recipes will likely contain nutrition information as well.
Wednesday, August 10, 2011
Tips to keep junk food out of the house
Question: I have pre-diabetes and am struggling to eat healthy. My brother and his family live with me and there are tons of junk food temptations in my kitchen. I want the entire household to start eating healthy with me, they can all benefit, but they are resistant. Any suggestions?
Answer: This is always a tough situation. No matter what advice I give, it will probably be much easier said than done. My advise would be to discuss the importance of keeping junk foods out of the house, both for your health and for theirs. If your brother has young children or teenagers, you can discuss the importance of being a good role model for healthy eating habits for his kids to reduce their risk for prediabetes and type 2 diabetes later on. Since it is your home, I think you have a right to decide what kind of foods are allowed to enter.
If this does not go over so well, plan to draw a line and keep a separate area in the cabinets, freezer, and fridge for your foods. There are lots of healthier treats out there these days that will help to satisfy the cravings for less healthy foods. For ideas, check the http://foodpicker.org/ website. Fill your area with lots of these healthy treats - I bet you anything they will start raiding your cabinet!
Thursday, July 14, 2011
Diabetes and Salt Intake
Question: If I have diabetes do I have to watch my salt intake?
Answer: While salt/sodium does not have a direct effect on blood sugars, it can have an effect on blood pressure. Many people with diabetes also have high blood pressure. Some people are salt-sensitive meaning that the sodium they consume in their diet will increase their blood pressure. It is a general recommendation for anyone with diabetes to moderate their intake of sodium.
The American Heart Association recommends a daily sodium intake of no more than 1,500 mg (the amount of sodium in a 6-inch sub sandwich). I do find that this is very difficult for the average American to try to do. A more realistic guideline for most people is to keep sodium intake under 2,300 mg per day as recommended by the American Diabetes Association 2010 Standards of Medical Care.
Limit the use of table salt and try to cook more fresh herbs and spices for flavor. Avoid canned and processed foods as much as possible - fresh foods tend to be much lower in sodium. Limit fast foods and eating out as many restaurant foods are loaded with salt as a preservative.
For more information on the benefits of limiting the sodium in your diet, check out the following link:
http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm
Answer: While salt/sodium does not have a direct effect on blood sugars, it can have an effect on blood pressure. Many people with diabetes also have high blood pressure. Some people are salt-sensitive meaning that the sodium they consume in their diet will increase their blood pressure. It is a general recommendation for anyone with diabetes to moderate their intake of sodium.
The American Heart Association recommends a daily sodium intake of no more than 1,500 mg (the amount of sodium in a 6-inch sub sandwich). I do find that this is very difficult for the average American to try to do. A more realistic guideline for most people is to keep sodium intake under 2,300 mg per day as recommended by the American Diabetes Association 2010 Standards of Medical Care.
Limit the use of table salt and try to cook more fresh herbs and spices for flavor. Avoid canned and processed foods as much as possible - fresh foods tend to be much lower in sodium. Limit fast foods and eating out as many restaurant foods are loaded with salt as a preservative.
For more information on the benefits of limiting the sodium in your diet, check out the following link:
http://www.nhlbi.nih.gov/hbp/prevent/sodium/sodium.htm
Thursday, July 7, 2011
Best Salad Bar Picks
Question: We have a large salad bar at the work cafeteria that I would like to take advantage of for lunch (especially during the summer). I'm trying to lose weight and control blood sugar. Could you give me some tips on what to choose and what to steer clear on at the salad bar?
Answer: Many of the items on the salad bar are safe and healthy options for people trying to watch their weight and/or control their blood sugars. Load up on fresh veggies - most of the veggies on the salad bar are going to be low in calories, low in carbs, high in fiber, and full of nutrition and disease-fighting properties. If they offer darker mixed greens, choose these over iceburg lettuce.
I usually encourage people eating salads to have some lean protein (chicken, tuna, turkey, or lowfat cottage cheese) along with their salad. Cheese is also a protein but it's high in calories and saturated fat, so try to keep it limited to 1/4 cup of less if you are going to add it to your salad.
Higher carb items which will affect your blood sugars more include pasta and potato salads, fruit, beans, or dessert items. One good spoonful (1/2 cup or less) of one of these items along with your veggies and lean protein is probably okay.
Finally, limit the amount of salad dressing that you use. I encourage people to keep their salad dressing on the side and dip their fork in it before each bite - this makes portion control easier. Try to choose a lite dressing if possible. Vinegar tends to be very low in carbs and add great flavor to a salad. Be cautious with the sweeter dressings like French, Honey Mustard or some of the flavored vinaigrettes which may have up to 15g carb per tablespoon.
Answer: Many of the items on the salad bar are safe and healthy options for people trying to watch their weight and/or control their blood sugars. Load up on fresh veggies - most of the veggies on the salad bar are going to be low in calories, low in carbs, high in fiber, and full of nutrition and disease-fighting properties. If they offer darker mixed greens, choose these over iceburg lettuce.
I usually encourage people eating salads to have some lean protein (chicken, tuna, turkey, or lowfat cottage cheese) along with their salad. Cheese is also a protein but it's high in calories and saturated fat, so try to keep it limited to 1/4 cup of less if you are going to add it to your salad.
Higher carb items which will affect your blood sugars more include pasta and potato salads, fruit, beans, or dessert items. One good spoonful (1/2 cup or less) of one of these items along with your veggies and lean protein is probably okay.
Finally, limit the amount of salad dressing that you use. I encourage people to keep their salad dressing on the side and dip their fork in it before each bite - this makes portion control easier. Try to choose a lite dressing if possible. Vinegar tends to be very low in carbs and add great flavor to a salad. Be cautious with the sweeter dressings like French, Honey Mustard or some of the flavored vinaigrettes which may have up to 15g carb per tablespoon.
Thursday, June 9, 2011
Fruit and Pre-Diabetes
Question: I was diagnosed as having pre-diabetes earlier this year. Since then I have completely changed my eating habits and become a vegetarian. I’ve lost weight but want to lose more. Can you tell me which fruits have a high sugar content? I am wondering about apples, raisins, bananas, and strawberries. I already know I need to avoid orange juice. Thanks for your help!
Answer: Congratulations on making positive changes to your eating habits. Sugar is one form of carbohydrate. All carbohydrate breaks down into glucose when digested. Instead of focusing on sugar content of foods, I encourage my patients to look at total carbohydrate content.
All fruit is carbohydrate and will have an effect on blood sugars. The amount of carbohydrate really depends more on portion than the type of fruit. To give you an idea, a small 4 oz. apple, 1 cup berries, and 1/2 large banana all have ~15g carb. Even juice can be included in a healthy meal plan as long as you are careful with the portion. 4 oz. (1/2 cup) of orange juice has ~15g carb.
Be cautious with larger pieces of fruit. Some apples may weigh close to 16 oz. and contain up to 60g carb. Weigh and measure your fruits if you question the portion and carb content of what you are consuming.
Fruit shrinks when dried. We tend to consume more of it since it is smaller in size than fresh fruit. Be cautious with dried fruits, including raisins, as 1/4 cup contains ~30g carb.
Remember, it is still recommended to aim for the recommended 2-3 servings per day of fruits since they provide us with lots of healthy antioxidants and phytochemicals. Just be more cautious of the portion you are consuming and what other carbs you are consuming at each particular meal or snack.
Answer: Congratulations on making positive changes to your eating habits. Sugar is one form of carbohydrate. All carbohydrate breaks down into glucose when digested. Instead of focusing on sugar content of foods, I encourage my patients to look at total carbohydrate content.
All fruit is carbohydrate and will have an effect on blood sugars. The amount of carbohydrate really depends more on portion than the type of fruit. To give you an idea, a small 4 oz. apple, 1 cup berries, and 1/2 large banana all have ~15g carb. Even juice can be included in a healthy meal plan as long as you are careful with the portion. 4 oz. (1/2 cup) of orange juice has ~15g carb.
Be cautious with larger pieces of fruit. Some apples may weigh close to 16 oz. and contain up to 60g carb. Weigh and measure your fruits if you question the portion and carb content of what you are consuming.
Fruit shrinks when dried. We tend to consume more of it since it is smaller in size than fresh fruit. Be cautious with dried fruits, including raisins, as 1/4 cup contains ~30g carb.
Remember, it is still recommended to aim for the recommended 2-3 servings per day of fruits since they provide us with lots of healthy antioxidants and phytochemicals. Just be more cautious of the portion you are consuming and what other carbs you are consuming at each particular meal or snack.
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