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!
Wednesday, December 28, 2011
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!
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.
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.
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!
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 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.
Subscribe to:
Posts (Atom)