healthy choices

Blog, Food

Do’s and Dont’s of Blood Sugar Management

You’ve heard it from a young age “you are what you eat!” “eat your greens” and other sayings along those lines. While eating a healthy diet is the first essential step towards a healthier lifestyle, it’s even more important for people with diabetes. Food can affect your blood sugar in an instant, so you have to be incredibly careful about what you put in your body

If you’re still eating tons of refined carbohydrates and unhealthy saturated fats, stop now! If you dive for that donut you see gleaming in all its sugar laden glory from the display case, then you are going about it all wrong.

Even just a few small changes in your diet can have a monumental effect on your life and the way you manage your diabetes. We’re going to look at some foods that are on an immediate blacklist, these foods are horrible for your body and raise your glucose levels, not to mention that they’re just plain gross! But, there is a flip side, we’re also listing some foods that don’t affect your blood sugar and are great choices to improve your health and happiness.

Don’t eat- Pasta.

If you haven’t already cut pasta out of your diet, do it now! This ridiculously unhealthy food is filled with empty carbs, loads of hidden sugar and no nutrition whatsoever. There are lots of other options, besides refined flour pasta. Brown rice noodles, spaghetti squash, bean threads and kelp noodles to name a few.

Do eat- Leafy greens.

Greens are such a huge part of any healthy lifestyle, and great news for a person who lives with diabetes, they don’t affect your blood sugar at all. They’re the powerhouse vegetable of the food world; they are filled with tons of vitamins and minerals that promote a healthy lifestyle and provide high energy throughout the day.

Don’t eat- Sweets.

Okay, this one is a no-brainer, and it covers an exceedingly broad category of food that we all have a weakness for. Try to resist the temptation! Sweets of any kind wreak havoc on your blood sugar, this includes ice cream, cakes, puddings, cookies, pastries, and candy. Processed sugar is your worst enemy here, avoid it at all costs. Turn instead to natural sweeteners like dates, figs and raw honey. You will be surprised at how “real” they really taste.

Do eat- Avocados.

These little green gold mines are just fantastic for your health, filled with healthy fatty acids Omega 3 and 6 and a multitude of essential vitamins and minerals. Avocados are so delicious, soft, and easy to prepare. Eat them plain as a snack, chop some up to top off your salad or even blend them into a smoothie.

Don’t eat- Fast food

Once again, hopefully, you’ve already cut fast food out of your diet. This greasy fare is as bad as it gets. Fast food is chock full of unhealthy fats, deep fried in gross oils, and jam packed with additives, sugar, and horrible chemicals. Fast food is an addictive drug that is designed to keep you coming back for more. If you really love french fries, make your own at home using coconut oil. Once you try these, you will never eat a fast food fry again… promise!

Do eat- Coconut

By now you’re probably aware of the tropical superfood coconut. Whether you’re eating the meat or unrefined organic oil, you are getting tons of health benefits from this powerhouse nut. Ditch other unhealthy oils and if you’re cooking or baking, turn straight to the coconut oil. Coconut doesn’t mess with your blood sugar at all and you can eat it worry free. You can even eat the coconut meat plain for all the same benefits.

Once you get the hang of what is real food and the impostors, you will be better able to keep your blood sugar in check.

-Be Well

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 Blog, Solutions

11 Tips for Eating Right With Diabetes During the Holidays

Managing your diabetes at home on a day-to-day basis can be challenging. When you throw in a holiday, trip or special event, it can seem impossible. Having diabetes shouldn’t stop you from having a good time but you must be wise.

Follow these tips and you can enjoy the experience without getting too far off track.

Eating right means everything in moderation

One of the most important phrases to remember is “everything in moderation.” When you are traveling, at a party or enjoying a holiday meal, temptations will be all around. You have to decide what you can afford to eat and where you must be careful.

When faced with lots of options, choose one item you must have to have and put just a small amount of it on your plate. Slow down and savor each bite, it takes time for your brain to realize you’re full. Enjoy what you’re eating without guilt, and then forget about the rest. Sit as far away from the buffet table as you can.

When you’re  in a different country and want to taste some new foods, be sure that you are careful. Overindulging with large portions too often can wreak havoc on anyone’s waistline. For those with diabetes, overindulging can do even greater damage.

Eating right means fill up on healthy foods first

Always choose healthy foods to fill up on. Be sure to include some protein, high fiber foods and vegetables. This will help keep you feeling satisfied with fewer carbohydrates. It will also help keep your glucose stable.

Never skip meals to “save up” for a feast, it will only make things worse in the long run.

Eating right means learn about the local cuisine when visiting foreign destinations

Before traveling to a foreign destination, find out as much as you can about the local foods. Learn the local word for carbohydrate and find out if carbs are generally served as a side dish or the entree.

Investigate local foods before your trip on sites like Nutrition Data and Calorie King. You can also ask a dietician for help before you travel.

Once you’re there, don’t be afraid to ask questions about the food. When in doubt, stick to high-protein foods like meat, poultry or fish. Test your blood sugar before and after meals to see how new foods are affecting it. Make sure that you keep your glucose numbers in check to avoid issues.

Eating right means telling others that you have diabetes

While it may feel a bit uncomfortable, be sure to tell others that you have diabetes. This way, others can support you

When you’re traveling, get a note from your doctor that states your condition. It may be necessary to have you letter translated. Make several copies and give them to those who are traveling with you as well. Staying at a B&B? Your host may be able to accommodate your particular diet needs at breakfast as well.

When flying, TSA (Transportation Security Administration) requires that all diabetes medicines and supplies be in their original pharmacy packages with prescription labels. The note from your physician, listing all necessary medications and supplies, can also help when going through airport security.

Eating right means staying active

Being active is a great way to reduce the inevitable stress that comes along with it. Invite friends and family to exercise with you. Take a walk together after a big holiday dinner or going for a hike in that fabulous travel destination.

Keep in mind that if you’re going on an active adventure, you will need to watch your sugar. If you develop low blood sugar you must be able to treat it quickly. Always drink plenty of water.

Eating right means getting plenty of sleep

During the holidays and while traveling, you’re less likely to get a good night’s sleep. Lack of sleep can make it harder to control your blood sugar and can lead to eating the wrong foods. This means you’re more likely to overindulge, particularly on high-fat, high-sugar foods.

When tired, it is likely that you will eat more. This is because you are looking for energy. That often means consuming unhealthy foods that can spike blood sugar levels. Eating well all through the day helps to keep your blood sugar under control. It also helps you sleep better at night and have more energy.

Eating right means drinking plenty of water

As mentioned, staying hydrated is a must. With diabetes, you’re more sensitive to dehydration. Always keep a bottle of water with you while you’re traveling and sip throughout the day. This is especially important in a hot climate. If you don’t drink enough in this type of environment, your insulin will not work right. Buy bottled water to avoid potential illness or other health issues in a foreign country.

Eating right means sticking to your schedule

Holidays, events and travel can all throw those with diabetes off schedule. Traveling out of your time zone, or delayed flights can put extra stress on your body.

As much as you can, try to plan ahead and stick to your routine as much as you can. Pack some snacks for the plane. Invest in an insulated bad for cold items. If you’ll be flying when it’s your regular sleep time, bring an eye mask and earplugs to help you get some rest.

Eating right means consider your feet

Taking care of your feet is important, especially when you’re traveling abroad. Wear the right kind of shoes for your activity. If you have decreased feeling in your feet, never walk barefoot on hot sand, or other areas where there could be sharp objects like broken glass. Keep your feet protected from the sun as well by applying sunblock.

Eating right mean limiting alcohol

Skip the alcohol, or drink only in moderation, eating something beforehand to prevent low blood glucose levels later. If you do drink, eat a healthy snack before bed to help lower glucose levels.

Remember that whether you drink a beer or a glass of wine, alcohol adds a significant amount of calories to your diet. Avoid drinks that contain high-calorie mixers (and lots of sugar) like juice or margarita mix.

Eating right means setting things straight

As humans, we all make mistakes. If you eat more carbs, or more food, than you planned to, don’t consider yourself a failure.

Add some extra activity, keep monitoring your blood glucose levels, and then get back on track with healthier eating habits the next day.

-Be Well

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Bust Stress Now
 Solutions

14 Proven Ways to Bust Stress Now

We all experience at least some level of stress. But an excessive amount of stress can potentially cause quite a bit of harm over time. For diabetics, it’s a serious concern as it can raise blood glucose levels significantly. In addition, stress makes it harder to resist foods that hinder diabetes management by impairing sound decision making. It is imperative that diabetics learn how to bust stress.

According to David Sledge, MD, medical director of diabetes management at The Ochsner Clinic Foundation in Baton Rouge, Louisiana, people who aren’t diabetic have mechanisms in place that help keep blood sugar under control. However, the mechanisms in those who have diabetes are either blunted or lacking, which makes things a lot more complicated. This puts them at a greater risk for all sorts of health problems, like blindness, kidney issues and nerve damage which leads to foot numbness, and potentially serious injury. Prolonged high blood sugar is also a predecessor to cardiovascular disease which increases the risk of strokes and heart attacks.

Managing diabetes is a constant process, and for many, it’s an ongoing challenge that becomes even more complicated by the impact of stress, according to the American Diabetes Association. The organization notes that whether or not you are diabetic, stress is harmful over time because it “causes so much wear and tear on the body.”

Fortunately, there are multiple proven ways to bust that stress right now, including these.

Bust stress by letting worries roll off your back

Find the best way for you to let worries roll off your back and refuse to let the challenges of diabetes take the joy out of day-to-day life. There isn’t one specific thing that’s right for all, rather something that brings joy and happiness to you personally, such as getting together with a friend or laughing at funny videos.

Don’t sweat the small stuff, like getting stuck in traffic. And remember that in the scheme of things, it’s all really small stuff anyway! Simply make the changes you can, and then accept that you can’t change everything.

One great saying to keep in mind whenever those worries start popping up in your mind is a famous quote by Erma Bombeck: “Worry is like a rocking chair, it gives you something to do but never gets you anywhere.”

If that doesn’t work, write down exactly what you’re worried about, and then write down what can be done about it. Decide upon the best course of action, and begin immediately to follow it. Now, let it go.

Bust stress by setting clear goals

Jill Weisenberger, MS, RDN, CDE, author of “Diabetes Weight Loss Week by Week,” and a registered dietitian in Newport News, Virginia, told EverydayHealth.com that setting clear goals for diabetes management can help one feel less overwhelmed by the condition. She advises making “three or four very specific goals about what you will do to take care of your diabetes,” such as aiming to pack your own healthy lunch three days a week or measuring out all your servings of starch for the week ahead.

“These are the types of things that will be empowering and bring you results,” she said.

Bust stress by practicing mindfulness

By focusing on the present moment instead of dwelling on the past or worrying about the future, can have a dramatic effect on stress reduction. One way to do this is to concentrate on your breath, counting each one slowly as you inhale and exhale.

Research out of the University of Wisconsin-Madison found that actually counting each breath is a good way to measure mindfulness. In a 2014 study published in Frontiers in Psychology, participants were asked to count nine breaths in sequence by tapping one computer key per breath, and a different key for the final breath in every sequence, something that requires awareness of the breath. They discovered a direct correlation between a positive mood and accurate breath counting.

Bust stress by learning how to relax

When you feel tense, you can immediately put yourself into relaxation mode to reduce stress and tension by following this technique:

  1. Loosen your clothing, or change into something that feels more relaxed and less constrictive.
  2. Tighten the muscles in each one of your toes and hold the pose for a count of 10. Now relax your toes, experiencing the wonderful release of tension.
  3. Do the same with the muscles in your feet, holding for a count of 10 and then relaxing them.
  4. Move slowly up through your body, doing the same, working from the legs to your abdominal muscles, your back, neck, and face, contracting and then relaxing each muscle as you go.
  5. Breathe slowly, inhaling deeply for a count of five and exhaling for a count of five.

Bust stress by walking

The stress walk is just what it sounds like. When things are starting to get to you, get up and start walking. If you’re at work, you might walk around the office, down the hall or around the building. At home, try to get outside and take at least a short walk. If the weather isn’t cooperating, simply walk around the house. 

Bust stress by letting others help

Planning, shopping, prepping and cooking when you have diabetes can take a lot of work. If it’s got you feeling stressed out, ask a family member or friend to help. If that’s not an option, talk to a nutritionist or diabetes educator for assistance in planning simple but healthy meals.

Bust stress by exercising

Regular exercise is a must for diabetics, and it’s also a great way to relieve stress. Unfortunately, many skip daily workouts because they’re just too worn out or strained for time to keep up this important habit. If you  are stressed out trying to squeeze in 30+ minutes of exercise each day, consider breaking it up into shorter, more manageable amounts. For example, you could go for a 10-minute walk after breakfast, lunch, and dinner and still meet your goal of 30 minutes of daily exercise, but it will feel a lot less challenging getting there.

Bust stress by skipping the caffeine

Caffeine impairs the body’s ability to handle sugar, and it can also increases the amount of stress hormones, reports WebMD. In turn, this can increase blood sugars too. If giving up this popular substance seems impossible, consider replacing it with a healthier option to make things easier. This might include sipping roasted dandelion root tea which tastes similar to coffee but it’s caffeine free and provides a natural energy boost.

Bust stress by taking up a fun and relaxing hobby

Hobbies like quilting, knitting, instrument playing, etc. can be a great way to relax and bust stress, unless you’re the type of person who tends to stress over imperfection. Hobbies induce relaxation and help you enter a flow state similar to meditation. This helps you shut out everything other than your hobby. Playing musical instruments can also help you express yourself and relieve tension. Slow beats, in particular, are associated with meditative states as they encourage slow brainwaves.

Bust stress by practicing meditation

A 2012 study conducted out of the University of Heidelberg in Germany found that those with type 2 diabetes who engaged in meditation were less depressed. They also had lower diastolic blood pressure levels and less psychological stress. Try to spend 5 to 10 minutes a day practicing meditation, or deep breathing exercises. Visualize your stress floating away like a cloud on a breezy day.

Bust stress by creating reminders for yourself

When you have such a long list of tasks to do each day, it can be easy to forget things like taking your medication or checking your blood sugar levels. By creating reminders for yourself, such as setting an alarm on your phone or using a digital calendar, you can take the stress of trying to remember.

Bust stress by connecting with others who have diabetes

Being able to share advice as well as concerns with a friend who can relate to what you’re going through can make a difference in your stress level. If you don’t know anyone else with diabetes, you might connect with someone through online forums or an in-person diabetes support group.

Bust stress by talking to a counselor or therapist

Talking about your problems with a professional is a great stress buster too. Sometimes it’s easier to talk to a stranger than to a relative or friend. They will give you the time to talk, cry or shout without the fear of being judged.

Bust stress by getting 6 to 8 hours of sleep as often as possible

A lack of sleep increases stress on the body. Aim to get six to eight hours of sleep each night. If you have a hard time falling asleep, avoid watching TV or reading any type of LED screen before going to bed. Blue light, the type of light emitted by tablets, laptops, smartphones, e-readers, etc.,disrupts the body’s internal clock. This may make it harder for you to fall asleep.

Follow These Steps to Put and End to Your Diabetes in 4 Weeks or Less. Want to Reduce Your Stress for Good? Click here!

-Be Well

 

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 Blog, Mind and Mood

Do This When You Can’t Stop Thinking About Food

When you first fall in love, there is often no longer any space in your brain for anything but thoughts of that person. It is like an override switch is triggered and there is only room for one perpetual thought. Although this may seem like a good thing, the reality is, thinking about any one thing all the time can become frustrating, distracting and even compromise your health and wellbeing.

Take food for example: If you were to keep track, how many hours a day do you spend thinking about food? Either what you are going to eat, what you have eaten, what you would like to eat or any other related thought to food? Do you think about food when you are hungry and also when you are not hungry? Is the only time that you don’t think about food when you are asleep?

If you answered yes to any of the above, it could be a sign that you are preoccupied with food. Sure, you may not think that you are preoccupied because you can still (sort of) engage in life’s daily tasks, even seem involved in activities. However, if there is a constant hum in your head or a constant return to thoughts of food, it may be time to address the issue.

Perhaps you are struggling with a health issue such as obesity or diabetes. Unfortunately, being preoccupied with food can be a terrible thing. As our thoughts often drive our actions, the constant energy being used to conjure up mental images of food can interfere with your healthy life pursuit.

Dangers of constant thoughts of food

It has been said that our thoughts often drive our actions. If you have a tendency always to think about food, you may also have a tendency to act on that thought whether it is rational to do so or not. For instance, you may have just finished lunch an hour ago, but you are not thinking about food again. This thought may cause you to overeat at a time when your body doesn’t really need food for fuel.

So, what are you to do if the majority of your thoughts center around food?  It is not so simple as telling yourself to turn it off. Don’t feel guilty if you have tried to override your compulsive thoughts but not been successful, you are not alone.  The good news is that there are some positive steps you can take to banish your constant thoughts about food. Keep in mind that managing your thoughts is just like managing other things in your life, it takes time and effort and most of all, consistency.

Thinking about foodHere are some things that you can try:

Mental distractions: There is nothing like a good ol’ distraction to re-channel your thoughts. Being busy and being distracted means that your thought energy will have to fight for space. Although being distracted is not a longterm solution, it will help to diminish your controlling thoughts. Try things like playing solitaire, scrabble, word puzzles, etc… Anything that will pull valuable cognitive resources is a good choice.

Share your thoughts with a loved one or friend: Sometimes something so simple as sharing your thoughts with others can help release the burden that you have. Often, others can provide insight and support that will allow you to break free from your constant battle with food thoughts.

Keep food out of sight: Often the visual stimulus of looking at food is enough to trigger controlling thoughts about food. Keep your counters clear of food and your cupboards and fridge full of nourishing options such as fruits and veggies. If you share your space with someone who eats less than healthy, ask them to keep the food out of sight as well.

Use your hands: Just as mental distractions can help chase away your focus on food so can being busy with your hands. Take up a hobby such as crochet, knitting, painting or even playing a musical instrument. Again, the idea here is that your neurons can only handle so much, and if you channel the energy in another direction there won’t be much left for thoughts about food.

Ask yourself if you are famished or just bored? Sometimes you may think about food when we are hungry, but other times you may think about food because you are bored. Take a few minutes to connect with yourself when thoughts of munching on your favorite snack enter your head. If you conclude that you are not hungry, just bored – find something purposeful to do. If you are truly hungry – have a healthy snack like some veggies and hummus.

Breathe deeply: Often just taking the time to center yourself and focus on your breathing can chase repetitive thoughts away.  Take a deep breath in through your nose and slowly exhale through your mouth. Do this four or five times to switch your focus from food to breathing. Your body will feel revived and energized after this exercise.

Don’t use food as a reward:  To help shift your focus away from food be sure not to reward yourself with food. For instance, if you feel that you deserve a “treat” for some reason or another make it a habit to choose something other than food such as a pedicure or a new pair of shoes.

Help someone: If you really want to shift the focus away from yourself, go out and help someone. Being engaged with people who are in need will rearrange your thoughts so that they are in line with what others need not with what you think that you need.

Listen to calming music: Many times you may feel like the racing thought of food will never cease. Chase your thoughts away by listening to soft instrumental music. After a few songs you may find that the music has gently pushed your disturbing thoughts aside.

Talk to yourself: One of the best and most effective ways to banish unwanted thoughts is to face yourself in the mirror and have a little talk. Remind yourself that you are more than your thoughts and that your thoughts will not control you. Be grateful always and remind yourself that you will not think of food. Repeat this as many times as it takes to get the idea of food out of your head.

Healthy thinking is a habit

Contrary to what you might have heard, it takes about 66 days for something to become a habit. Don’t give up on yourself too soon, but rather remind yourself that you can stop the thoughts. Keep defeatist thoughts away and remain confident that you can win the battle over your preoccupation with food. Don’t worry about how long it may take but instead, put your energy into making it happen no matter how long it does take!

-Be Well

 

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 Solutions

17 Tips for Healthy Dining Out

You are excited, it has been far too long since you have enjoyed an evening out. The babysitter has arrived, you are already feeling the stress melting away as you put your cares from the past week to bed and head out on the town.

Everyone enjoys a night out from time to time. A great meal cooked by someone else, and better yet, cleaned up by someone else. There is just something special about being waited on from time to time.

However, far too often we let ourselves become preoccupied with thoughts of veering off our healthy diet or worry about not having the right foods to choose from. Good news, both pre-diabetics, and diabetics can enjoy a fabulous meal and all of the fun that comes along with a fun night out without any regret.

Here are some tips for healthy dining out that will keep you healthy without sabotaging your fun:

Eat as close to your usual time as possible: If you take medication or insulin to help control your diabetes, it is vital that you eat at a time very close to your usual time at home. In order to accomplish this, avoid dining in a location where you know there will be a long wait. Better yet, choose places that accept reservations. Always pack a “just in case” snack in your bag such as a piece of fruit. If you find that it is taking longer than expected to be served, eat your snack to tide you over.

Do your research: Before choosing a place to eat, drop by and take a peek at the menu. Many places also offer their menu online so that you can check meals before making a reservation. Be sure that the restaurant that you chose has meals that are on par with your diabetes meal plan.

Ask questions: Once you arrive at the restaurant, don’t be shy to ask as many questions as you need to in order to feel comfortable about what you will be eating. If something doesn’t seem just right, ask about substitutions. You will find that more often than not, restaurants are willing to make substitutions for health concerns.

Keep your sugar radar on: Although avoiding added sugar is more difficult when you are not preparing your own meals, it isn’t impossible. As you may know, sugar lurks in some very strange places such as sauces dips and dressings. The best bet is to ask for all sauces and dressings to be on the side. A safe bet for salad is always oil and vinegar. Of course, it is always wise to steer clear of beverages other than water. If you are looking for something a little more exciting, add lemon to some seltzer water or enjoy a cup of cold brewed herbal tea.

Be cognizant of carbs: Too many carbs at one time can spell disaster as they will send your blood sugar to the moon. Always choose low-carb foods such as whole grains and vegetables and if possible pass on the buns or anything overly  processed. Remember, the more fiber the better!Healthy dining out

Have a healthy fear of fried food: Just like processed food and high carb foods , fried foods are a danger to anyone, especially people who struggle with blood sugar issues. Don’t be afraid to ask to have a certain dish cooked in a way that does not defy your dietary rules. The best, of course, is steamed, broiled, baked and sauteed.

Skip the chips: Depending on where you go, you may have a basket of chips, bread or some other “free” appetizer on your table. If you can help it, it is best to avoid the temptation to fill up on these pre-dinner snacks.

Eat your food naked if possible: It is always best to undress your food so that you can enjoy its natural goodness without it being drenched in sauces, breading, marinades etc. To add flavor ask for extra spices or use healthy options like fresh salsa, lemons or limes.

Don’t go Texas style: Your mantra should never be “go big or go home.” This is a recipe for disaster. American portions, by in large, are really too big for anyone. We have become a supersize nation and it seems as though the majority of people have stretched to accommodate this. Compared to almost every other country, our portion sizes are huge, enough for two or even three persons. If you go out, ask to split a meal with a friend or take a box home.

More healthy tips for dining out 

  • Eat at restaurants that use local food.
  • Don’t skimp on your meal price – lower priced food may be more heavily processed.
  • Drink plenty of water before you go out to eat – you will generally eat less if you are well hydrated.
  • Avoid fast food at all costs.
  • Remember to enjoy your meal – eat slowly, never rush through your dinner. It takes about twenty minutes for your brain to register to your stomach that it is full.
  • Avoid foods with the following words in the name, creamy, fried, sauce, crispy or stuffed.
  • Don’t stress if you make a poor food choice by mistake.
  • Skip the dessert.

Start a dinner club

If you love to get together with friends for a night of fun and share a meal consider starting a dinner club. You can enjoy taking turns hosting dinner. If everyone in the club is aware of your dietary restrictions you will probably enjoy a healthier meal than you would if you dined out. Remember, are so many options for healthy and delicious main dishes and even sweet treats. Your friends will ask for seconds!

What’s for Dinner? Quick Chicken Cordon Bleu and  Old-Fashioned Fruit Crumble….yummy!

Most importantly

Most importantly don’t avoid going out and having a good time for fear of upsetting your diet plan. You may have to do a little upfront planning but don’t let that get in the way of you having an amazing night out on the town. Remember, no regrets.

-Be Well

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