“Timing is everything,” as the saying goes. And the timing of your daily meals and snacks can have a big impact on your blood sugars, your weight, and even your risk of heart disease. In 2017, the American Heart Association noted that meal and snack patterns among American adults have changed significantly in the past 40 years. Rather than the traditional three meals a day, adults today tend to eat around the clock. This “non-stop” eating can have major health implications, especially if you have diabetes. Meet your blood sugar and A1C targets If you struggle with keeping your blood sugars within your target range, take a look at your meals. Sure, the amount of carbohydrate that you eat plays a key role in your blood sugar management, but the timing of your meals and snacks is also a big part of it. Here’s what you can do to help: Space your meals out: aim to eat every 4 to 5 hours. Eat your meals at about the same times each day. Avoid skipping meals; if you must miss a meal, try to eat a snack at your usual meal time. Understand how your diabetes medicines work, and know when [...]]]>
It’s that time of year when the tomatoes are ripening on the vine! There’s nothing quite like a fresh tomato, and in addition to being delicious on their own and in so many foods, tomatoes are also good for you. ?Read on to learn about the health benefits of tomatoes and the many ways you can enjoy them. Why eat tomatoes? Sure, tomatoes taste good, especially if you can raise or get home-grown ones. They’re also incredibly nutritious. Tomatoes are technically a fruit, but most of us treat them like a vegetable, and they rank as the fourth most commonly eaten vegetable in the United States. Here’s why it’s a great idea to include tomatoes in your eating plan: They can help with diabetes management. The fiber in tomatoes combined with the low carb content can make it easier to keep your blood sugars within your target range. They can help maintain a healthy blood pressure. Tomatoes are a good source of potassium, a mineral that helps keep your blood pressure in a safe range. They promote heart health. In addition to potassium, tomatoes are ripe with vitamin C, fiber, folate and choline – nutrients that can help you lower [...]]]>
If you’ve been reading or hearing about detox diets and cleanses, you might be wondering if a detox is right for you. But is detoxing safe? Does it really work? And how might it affect your diabetes? Detox demystified The word “detox” is short for detoxification. The purpose of detoxing is to remove toxins from your body, including harmful substances from the environment or your body’s own waste products, like ammonia and lactic acid. While the idea of detoxing is very appealing (after all, who wants toxins in their body?), the reality is that there isn’t much evidence that it works. Besides, the body has its own built-in detoxing ability. The liver, kidneys and the intestines remove harmful substances naturally. Kidneys filter out waste and chemicals, the liver neutralizes bad stuff and renders it into smaller particles that are then excreted in the urine or stool. Intestines have healthy bacteria, called probiotics, that help keep the immune system working, fend off toxins, and even breakdown substances that might cause cancer. Detox downside But what if your intestines, liver or kidneys aren’t in great shape? Should you do something to help them detox your body? Maybe it is a good idea [...]]]>
Avoiding gluten might seem to be just a dietary rage, but a gluten-free diet is not a fad if you are gluten intolerant or have celiac disease. And if you have diabetes in addition to celiac disease, figuring out what to eat can seem like a monumental task. Learn some helpful tips and tricks to make managing celiac (or gluten intolerance, which is treated like celiac) and diabetes a little easier. What is celiac disease? Celiac disease is a disorder that damages the small intestine. Eating foods that contain gluten, a type of protein, will trigger a digestive reaction. If you have celiac disease, you need to avoid foods that naturally contain gluten, such as wheat, barley and rye, including bread, pasta, cookies and cakes. In addition, gluten is found in many pre-packaged foods. You might be surprised to know that gluten is an ingredient in many non-food items, such as lip balms and lipsticks, hair and skin products, toothpastes, dietary supplements, and even some medicines. Why do you need to avoid gluten if you have celiac disease? If you have celiac disease and eat a food that contains gluten, the body launches an immune response that can damage villi [...]]]>
Some of you may remember the “Beef. It’s What’s for Dinner” campaign that debuted in 1992. Twenty-six years later, beef is still a mainstay of the American diet, and that doesn’t look to be changing any time soon. According to the United States Department of Agriculture, in 2017 Americans ate, on average, about 55 pounds of beef. That’s up from about 54 pounds in 2016. Clearly, we love our beef. Beef’s Benefits The smell of a steak or burger sizzling away on the grill can make just about anyone’s mouth water. And, yes, beef (and red meat in general) has gotten somewhat of a bad rap over the years. But you might be pleasantly surprised to learn that beef has a lot going for it when it comes to nutrition. First, the beef that most of us eat today is leaner than in years past, thanks to breeding practices, feeding cattle more grass than grain, and trimming more fat from beef. Second, beef contains a number of important nutrients, including: Protein Iron Zinc Selenium B vitamins If your goal is to lose weight, don’t count out beef: a 3-ounce serving (about the size of a deck of cards) of sirloin [...]]]>
One of the most challenging aspects of having diabetes is managing your blood sugars. Low blood sugars are a concern for people who take insulin or certain types of diabetes pills. High blood sugars are equally concerning, as they can leave you feeling poorly and can raise the risk of diabetes complications later on.]]>
Diabetes management is changing constantly, and for the better. New diabetes medications and technologies are on the market, and more are expected. Practice guidelines, which help your healthcare providers take better care of you, are evolving as well. One of the best ways to keep up with the changes is by checking the American Diabetes Association’s Standards of Medical Care http://care.diabetesjournals.org/content/diacare/suppl/2017/12/08/41.Supplement_1.DC1/DC_41_S1_Combined.pdf which are published annually. Geared primarily towards healthcare professionals, the Standards draw upon recent evidence-based findings to help people with diabetes live longer, healthier lives. Not everything in these guidelines changes each year, but thanks to research, there are always a few “new and improved” recommendations. Some of the highlights of these new standards are: Environmental Factors Diabetes can be an expensive condition to manage. While the Affordable Care Act has increased access to healthcare for many people with diabetes, barriers still exist. Healthcare providers are encouraged to assess for “social context,” which means asking patients about food insecurity (not always having enough food), lack of housing, and difficulty paying for medicine. The presence of these factors should prompt providers to refer patients to community resources for assistance. Additional support for diabetes self-management can come from community health workers, [...]]]>
The thyroid is a butterfly-shaped gland located in the neck. Most of us give very little thought to our thyroid until it no longer works as it should. Hypothyroidism (underactive thyroid) is a condition in which the thyroid doesn’t make enough of the vital hormones T3 and T4. Hypothyroidism is more common in people who have type 2 diabetes than in the general population. It’s also more likely to occur in women and in those over age 60. Symptoms of hypothyroidism include: Weight gain Fatigue Constipation Dry hair and skin Joint pain A puffy face A slower heart rate Depression High cholesterol Hypothyroidism is usually treated with a synthetic form of thyroid hormone called levothyroxine. You will need blood tests when you start taking the medication, and then usually once a year to make sure it’s working as it should. While there is no cure for hypothyroidism, there are things that you can do to help manage it and, importantly, reverse or control the symptoms. Take your thyroid medication as directed. This means taking the right dose at the same time each day, generally on an empty stomach. Ideally, before you eat breakfast. You can also take it three hours [...]]]>
November is National Diabetes awareness month. If you have diabetes, now is a great time to focus on taking care of yourself. According to the Centers for Disease Control and Prevention (CDC), more than 30 million American have diabetes; 1 out of 4 people with diabetes don’t even know they have it! Taking care of your diabetes, or “diabetes self-management,” can be a lot of work, and many people who have diabetes feel overwhelmed. It doesn’t help that you might be getting conflicting advice from friends, family, or the internet. Yes, it can be confusing, but don’t give up. While it’s true that there is no cure, you can still manage your diabetes and live a healthy life. You just need the tools and the knowledge. Here are some simple – but important – steps that you can take, starting now, to feel better, gain control, and lead a healthy life with diabetes! Learn about your condition With so much information (and misinformation) about diabetes out there, it’s easy to become confused. You might not even know what type of diabetes you have! Start by talking to your doctor or other health care provider. Questions you might ask include: What [...]]]>
Another summer has ended and fall is here! Cool nights, falling leaves, football games and Jack-o'-lanterns announce the arrival of autumn. Fall also brings seasonal foods that can be a healthy and tasty addition to your diabetes eating plan. Here are three fall foods that can help you manage your blood sugars, lower your risk of heart disease, and reach your weight goal, as well.]]>
If you’re on a mission to eat “clean,” or simply trying to eat more fruits and vegetables and fewer processed foods, you deserve a round of applause! A diet packed with fruits, vegetables, whole grains, healthy fats, and lean proteins can work wonders for your health, and fight off a host of chronic diseases, including heart disease, type 2 diabetes, and some types of cancer. But there’s a (somewhat) darker side to eating all of those nutritious foods. Don’t stop eating them, but make sure you choose and prepare your foods in a safe way. Check out the foods below and learn how you can safely fit them into your eating plan.]]>
Summer is here, along with all those sweet and juicy summer fruits at your local grocery store or farmers’ market. But what about the sugar in fruit? Won’t that cause your blood sugars to go too high? It doesn’t have to, if you choose lower glycemic index fruits.]]>
If you have diabetes, it’s important to take good care of your heart and blood vessels. According to the American Heart Association, adults with diabetes are two to four times more likely to die from heart disease than adults who don’t have diabetes. Don’t be part of this statistic! Take charge of your heart health with these simple steps.]]>
Every January, the American Diabetes Associations issues its Standards of Medical Care in Diabetes. These are guidelines that help your healthcare team provide you with the best diabetes care, and help you better manage your own diabetes. What’s new or different for 2017?? Let’s take a look. Promoting Health and Reducing Disparities in Populations This section is called “Strategies for Improving Care,” and is about the importance of “patient-centered care,” or care that is respectful of your own preferences, needs, and values. What it means for you: When providing care, your healthcare team needs to be aware of possible social and lifestyle issues, like food insecurity (access to enough food), housing issues, and financial barriers (can’t afford health insurance). Your healthcare team should take all these into consideration when developing your treatment plan. When needed, you should be referred to support services within your community. You might also get diabetes self-management support from community health workers or coaches, especially if you live in an underserved community. Classification and Diagnosis of Diabetes In type 1 diabetes, blood glucose and A1C levels increase before the symptoms of type 1 diabetes appear. The American Diabetes Association recognizes three different stages of type 1 [...]]]>
Family dinners. Office parties. Cookie swaps. Homemade pies and cakes. How is it possible to survive the holidays? Managing your blood sugars and your weight between Thanksgiving and New Year’s can seem like an overwhelming challenge –you might feel like throwing up your hands and pouring another glass of eggnog! But before you reach for another holiday cookie, know that with a few tweaks to your diabetes plan, you can stay on track and enjoy this holiday season. Shift your food focus Allow yourself a treat here and there, but decide what you really want: a slice of homemade pumpkin pie? A dish of plum pudding? Don’t waste calories and carbs on foods that you don’t really love. Survey the buffet. Before you grab a plate and start serving yourself, take a look at what’s on the table. First fill half of your plate with vegetables or salad. Round out your plate with foods that you like best. And if one is available, use a smaller salad or dessert plate instead of a full-size dinner plate. Eat before you go. Whether it’s a party or a sit-down dinner, eat a small, protein-rich snack before you leave to take the edge [...]]]>