Diet and Diabetes

 Diet and Diabetes

Managing Type 2 Diabetes is going to take a big commitment from you.  From meal planning, exercising, taking prescribed medications, and tracking your blood sugars, it’s a lot.  Some lifestyle changes could help you manage this condition, lower your blood sugar levels, lose weight, and in some cases reverse or slow the progression of this disease.

When you eat, the carbohydrates in foods directly impact your blood sugar levels.  Before you had diabetes, your pancreas would naturally produce insulin which acts as a key to unlock the cells and let the glucose in to be used as energy.  Over time the pancreas either does not produce enough insulin, or the cells are resistant to the insulin, or both.  The sugar stays in your blood – thus the high blood glucose levels.  Diabetes is a progressive disease, so by the time you are diagnosed with diabetes, half of your insulin producing pancreas may already not be functioning optimally. 

By eating whole grains and high fiber foods, you can slow the absorption of the glucose which can help control the spikes in blood sugar often seen after meals.  Special attention to stay away from simple sugars found in white bread, white rice, white potatoes, sugar and most sweets is recommended.  People with diabetes also need to monitor their calories and fat intake as well, as diabetes is a risk factor for heart disease and losing weight if overweight often improves the insulin resistance.

Most foods will fit into a diet for Diabetes, however making healthy choices, planning ahead, exercising, and getting support is important.  Here are a few tips to make managing your Type 2 Diabetes easier and more successful:

Eat Breakfast – This will get your metabolism started in the morning and there are many quick and easy options that will start you off to have a great day (see suggestions below).

Plan Your Meals – Are you going to be at work during lunch?  If so can you bring food with you so you don’t have to order or go out for lunch?  Are you travelling for a business trip or pleasure?  If so, what are the options where you are going?  Are you going to your favorite restaurant this weekend?  Think ahead to see what you can order that will be tasty and nutritious?

Planning and Shopping – Consider your grocery list as your guide.  There can be a staple of foods you get each week; fresh fruits and vegetables, low fat or non fat dairy products, lean meats, legumes, whole grains and cereals, nuts and seeds.  Go light on the processed food – or better yet – don’t bring processed food into the house.  And stay away from Sugar Sweetened Beverages.

Exercise – Speak with your doctor to make sure you are allowed to exercise, then get going.  Walk each morning with your dog or a friend, take a bike ride on the weekends, find a local indoor pool and swim some laps, or find a fun club or class like yoga, zumba, or body shaping.  Aim for 150 minutes of physical activity a week.

Counting Carbohydrates – Each person may have a different level of carbohydrates allowed at each meal based on their age, weight, activity level and medications.  Carbohydrates s are found in bread, rice, pasta, crackers, cereal, fruit, fruit juice, dairy products, beans, soy products, starchy vegetables (corn, potatoes), and processed foods like candy, cake, cookies, chips, sodas and juice or sweetened drinks.  Speak with a Registered Dietitian to help formulate a plan that best meets your nutritional need to maintain weight or lose weight if needed.

Here are some Breakfast Suggestions:

(from Diabetic Living On Line)

Asparagus-Cheese Omelet

MAKES: 1 serving

CARB GRAMS PER SERVING: 4

Nutrition Facts per Serving:

·                                 Servings Per Recipe: 1

·                                 Calories: 116

·                                 Protein(gm): 15

·                                 Carbohydrate(gm): 4

·                                 Fat, total(gm): 5

·                                 Cholesterol(mg): 10

·                                 Saturated fat(gm): 1

·                                 Monounsaturated fat(gm): 2

·                                 Dietary Fiber, total(gm): 1

·                                 Sugar, total(gm): 3

·                                 Vitamin A(IU): 826

·                                 Vitamin C(mg): 16

·                                 Thiamin(mg): 0

·                                 Riboflavin(mg): 1

·                                 Niacin(mg): 1

·                                 Pyridoxine (Vit. B6)(mg): 0

·                                 Folate(µg): 36

·                                 Cobalamin (Vit. B12)(µg): 0

·                                 Sodium(mg): 427

·                                 Potassium(mg): 288

·                                 Calcium(DV %): 81

·                                 Iron(DV %): 1

Diabetic Exchanges

·                                 Vegetables(d.e): 1

·                                 Lean Meat(d.e): 2

·                                 Fat(d.e): 1

·             Nonstick cooking spray

·             3 - 5 thin spears asparagus

·             3 egg whites, or 2 egg whites and 1 whole egg, or 1/2 cup refrigerated or frozen egg product, thawed

·             1/8 teaspoon freshly ground black pepper

·             1/2 teaspoon olive oil

·             1 ounce desired flavor individually foil-wrapped spreadable cheese wedge, cut up

·             1 tablespoon red sweet pepper slivers

·             1 teaspoon snipped fresh parsley or basil

1. Lightly coat an unheated large nonstick skillet with cooking spray. Add asparagus to skillet and pan-roast over medium-high heat for 7 minutes or until browned and crisp-tender, turning occasionally. Set aside.

2. In a medium bowl combine egg whites and pepper. Using a fork, beat until combined but not frothy. In an 8-inch nonstick skillet heat oil over medium-high heat. Add egg whites to skillet. Reduce heat to medium. As eggs start to set, use a heatproof silicone spatula to gently lift edges of set egg white, tilting pan to allow liquid egg white to run under set egg. Continue until egg is set but still shiny.

3. Arrange the asparagus spears on half of the eggs in skillet. Top evenly with cheese. Fold the unfilled half of the eggs over the asparagus and cheese. Gently slide the omelet out of the skillet onto a serving plate. Sprinkle omelet with red sweet pepper slivers and parsley. Makes 1 (1 omelet) serving.

Variation

·                                 Salmon-Dill Omelet: Prepare omelet as directed, except omit the asparagus, cheese, parsley, and red sweet pepper. Fill omelet with 3/4 ounce smoked salmon (lox-style) and 2 teaspoons finely chopped red onion. Top with 1 tablespoon plain nonfat yogurt and 1/2 teaspoon snipped fresh dill. Or, if desired, omit the fresh dill and stir a dash of dried dillweed into the yogurt and then spoon on top of the omelet.
Per Serving: 104 cal., 3 g total fat (1 g sat. fat), 5 mg chol., 602 mg sodium, 3 g carb., 0 g fiber, 16 g protein.
Exchanges: 2 Lean Meat, 0.5 Fat. Carb choices: 0.

Pumpkin Pie Hot Cereal

MAKES: 1 servings

CARB GRAMS PER SERVING: 28

Nutrition Facts per Serving:

·                                 Servings Per Recipe: 1

·                                 Calories: 144

·                                 Protein(gm): 5

·                                 Carbohydrate(gm): 28

·                                 Fat, total(gm): 2

·                                 Monounsaturated fat(gm): 1

·                                 Polyunsaturated fat(gm): 1

·                                 Dietary Fiber, total(gm): 2

·                                 Sugar, total(gm): 13

·                                 Thiamin(mg): 0

·                                 Riboflavin(mg): 0

·                                 Niacin(mg): 0

·                                 Folate(µg): 8

·                                 Sodium(mg): 51

·                                 Potassium(mg): 83

·                                 Calcium(DV %): 61

·                                 Iron(DV %): 1

Diabetic Exchanges

·                                 Starch(d.e): 1

·                                 Other Carb(d.e): 1

·             1/2 cup hot cooked cereal (such as oatmeal)

·             2 tablespoons vanilla yogurt sweetened with artificial sweetener

·             1 tablespoon purchased pumpkin butter

·             1/8 teaspoon pumpkin pie spice

1.       Place cereal in a serving bowl. Top with yogurt and pumpkin butter. Sprinkle with pumpkin pie spice. Makes 1 serving.

Zucchini-Chocolate Chip Scones

MAKES: 12 servings

SERVING SIZE: 1 scone

CARB GRAMS PER SERVING: 30

Nutrition Facts per Serving:

·                                 Servings Per Recipe: 12

·                                 Calories: 202

·                                 Protein(gm): 5

·                                 Carbohydrate(gm): 30

·                                 Fat, total(gm): 7

·                                 Cholesterol(mg): 11

·                                 Saturated fat(gm): 4

·                                 Monounsaturated fat(gm): 1

·                                 Dietary Fiber, total(gm): 2

·                                 Sugar, total(gm): 9

·                                 Vitamin A(IU): 243

·                                 Vitamin C(mg): 2

·                                 Thiamin(mg): 0

·                                 Riboflavin(mg): 0

·                                 Niacin(mg): 2

·                                 Pyridoxine (Vit. B6)(mg): 0

·                                 Folate(µg): 48

·                                 Cobalamin (Vit. B12)(µg): 0

·                                 Sodium(mg): 179

·                                 Potassium(mg): 113

·                                 Calcium(DV %): 71

·                                 Iron(DV %): 2

Diabetic Exchanges

·                                 Starch(d.e): 1

·                                 Other Carb(d.e): 1

·                                 Fat(d.e): 2

·             1 1/2 cups all-purpose flour

·             1 cup whole wheat flour

·             3 tablespoons sugar*

·             1 1/2 teaspoons baking powder

·             1/2 teaspoon ground cinnamon

·             1/4 teaspoon ground nutmeg

·             1/4 teaspoon baking soda

·             1/4 teaspoon salt

·             1/4 cup butter, cut up

·             1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs, lightly beaten

·             1/2 cup buttermilk or fat-free sour milk**

·             1 cup shredded zucchini

·             1/2 cup miniature semisweet chocolate pieces

1. Preheat oven to 400 degrees F. In a large bowl stir together all-purpose flour, whole wheat flour, sugar, baking powder, cinnamon, nutmeg, baking soda, and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. Make a well in center of the flour mixture.

2. In small bowl combine egg and buttermilk; stir in zucchini and chocolate pieces. Add the buttermilk mixture all at once to the flour mixture. Using a fork, stir just until moistened.

3. Turn dough out onto a lightly floured surface. Knead dough by folding and gently pressing it for 10 to 12 strokes or until nearly smooth. Pat or lightly roll dough into an 8-inch circle. Cut dough circle into 12 wedges.

4. Place dough wedges 2 inches apart on an ungreased baking sheet. Bake for 13 to 15 minutes or until edges are light brown. Remove scones from baking sheet; serve warm. Makes 12 (1 scone each) servings.

Tip

·                                 **Test Kitchen Tip: To make 1/2 cup fat-free sour milk, place 1-1/2 teaspoons lemon juice or vinegar in a glass measuring cup. Add enough fat-free milk to make 1/2 cup total liquid; stir. Let the mixture stand for 5 minutes before using.

Tip

·                                 *Sugar Substitute: Choose Splenda Sugar Blend for Baking. Follow package directions to use product amount equivalent to 3 tablespoons sugar.
Per Serving with Substitute: Same as above, except: 197 cal., 29 g carb.

Carena Lowenthal Nutrition 365 LLC

Carena Lowenthal, MS, RD, CDN

224

Fifth Avenue

, Floor 3, New York, NY 10001

917-882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

See My Interview for TOS50 on You Tube

http://youtu.be/FR8u9qcR88U

How to Avoid Overeating?

How to Avoid Overeating? 

Good question with so many food options on every corner, at every end of the mall, at every check out counter, and on television, the internet, in magazines and newspapers.  It can be overwhelming to some people, and lead to being overweight or obese, and in some cases lead to diabetes, hypertension and hypercholesterolemia.  Sure there are many diet options, but they can be so restricting, and hard to follow or comply with.  What can you do?

 Here are a few ideas to try out…

• Avoid mindless eating- this is what happens when you sit down with an open container of ice cream or cookies, chips or crackers.  It doesn’t matter what the food is but if you eat too much of it, without even noticing it, or being able to control it, it’s mindless.  Put down the container and take 1 portion size (look at the food label to determine), then put away the food.  That’s your snack and that’s it, drink lots of water before, during and after eating it and enjoy it.
• Avoid the foods you have the most difficulties with.  Let’s say you love Cookie Dough Ice Cream and can’t stop once you start, then don’t start.  Take 1, 2 or 3 foods and just cut them out of your diet (for now).  Maybe later you can reintroduce them in moderation but for now say goodbye to the worst offenders.
• Eat healthy foods.  You know you should be eating 5 or more servings a day of fruits and vegetables, best fresh or frozen and not from juices.  So how can you do this?  Add kale chips instead of a salty snack like chips, a handful of raw unsalted nuts instead of a chocolate bar, and fresh fruit slices instead of a piece of cake.  Craving ice cream?  Try a bowl of blueberries with a ½ cup of sorbet, or better yet plain non fat yogurt or low fat cottage cheese.  Cut up some veggies to snack on between meals and add 1 apple a day to your diet.
• Beware of the cues that lead to overeating.  Do you generally get popcorn and a drink when you go to the movies?  Well try popping your own before you go and bring with a bottle of water, you will save hundreds of calories and a few bucks.  Do you have trouble walking past the vending machine on the way to the water cooler?  Leave your money at home or at your desk and carry your own snack with you.  A healthy trail mix you can make (high fiber cereal, raisins, and a few almonds, walnuts or pecans) is a good choice, as is a piece of fresh fruit, a homemade pumpkin banana muffin (see recipe below) or a bag of cherry tomatoes and snap peas.
• Get enough sleep.  Being over tired can lead to overeating.  What happens when your body is craving sleep but you are at work?  The next best thing your body tells you that you need is food, mainly carbohydrates.  This provides quick energy which burns off fast and then leaves you more tired and hungrier.  It’s a repetitive cycle so try to break it by getting the 6-8 hours your body needs.  And the midnight snack is another subject that happens primarily when you stay up too late.
• Manage the stresses of life.  Sure it’s hard to avoid stress (the job, the family, school, children, grandchildren, etc….) but what can you do to manage it?  How about trying yoga, meditation, talking with a friend about your troubles, or writing in a journal to help clear your mind.
• Exercise!  This is one thing that takes you away from the foods that cause you to overeat as well as burn more calories to take off the excess weight and it makes you feel better!  It’s a win/ win situation, so get moving, whatever activity you like to do is going to be good (walking, swimming, tennis, aerobics, weight training).

Carena Lowenthal Nutrition 365 LLC

Carena Lowenthal, MS, RD, CDN

224

Fifth Avenue

New York, NY 10001

917-882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

Credentialed insurance provider with:  Medicare

Pumpkin Banana Muffins

• 1 1/2 cups all-purpose flour
• 2 cups whole wheat flour
• 2/3 cup rolled oat
• 1/2 cup oat bran
• 4 teaspoons baking powder
• 2 teaspoons baking soda
• 1/2 teaspoon salt
• 4 teaspoons cinnamon
• 2 teaspoons ground ginger
• 1 teaspoon nutmeg
• 1 teaspoon pumpkin pie spice
• 3 ripe bananas, mashed
• 1 cup applesauce
• 15 ounces canned pumpkin
• 4 eggs, lightly beaten
• 1 cup granulated sugar
• 1 cup packed brown sugar
• 1 cup chopped walnuts, toasted

Directions:

1. Preheat oven to 350 degrees F.
2. Grease or line muffin tins with paper liners (about 30).
3. Combine flours, bran, oats, baking powder, spices, baking soda and salt in a medium bowl.
4. Using whisk or spoon, stir until well mixed.
5. Combine remaining ingredients (except nuts) in a large mixing bowl; beat until smooth.
6. Gradually beat in flour mixture.
7. Beat just until combined.
8. Spoon into prepared pans or tins (fill cups until just about full).
9. Bake for 25 to 30 minutes, until toothpick inserted in the middle of the muffin comes out clean.
10. Remove muffins from pan and cool on wire rack as soon as they come out of the oven.

From Food.com