Summer is a great time to take advantage of fresh produce. Why is it important to choose fresh ingredients? Read on to find out the benefits of in-season and local produce as well as some great summer recipes to try!
Eating a balanced diet doesn't need to be labor-intensive or costly. With proper planning, savvy shopping and smart choices, you can save your moola and feel good. Here I am highlighting some how-tos on eating healthy on a budget, catered to those looking after blood sugar control, which in a way, relates to everyone. What do I mean?
By: Sarah Worah, Dietetic Intern
Over the years I have tried several different ‘diets’. Not necessarily to lose weight, but more to see what all the hype is about. Being a Registered Dietitian, I must stay on top of current trends and diet myths so I can give out accurate and truthful information to my clients. Also, being a type I diabetic, I am always looking for ways to improve my control. So what better way to find out what works than to experiment on myself, right?
After all of this though, I have learned that while some eating plans may be better than others, there is one key thing to keep me healthy as well as happy. That one thing is moderation.
Ever since I was diagnosed with type 1 diabetes at the age of 8 years old in 1992 I began to learn and understand that my activity, food choices, and mental health all had an impact on my diabetes, or what we check multiple times a day, my blood sugar. Can it get frustrating? Yes; I'm preaching to the choir. But it's interesting. This situation (as in no one day is the same) allows me to understand my body in a way that others aren't able to do (is this the silver lining??).
Sodium and Diabetes
Do you know the recommendations for sodium for people that have diabetes?
Many doctors and dietitians advise their patients to follow the American Diabetes Associations recommendations of no more than 2300 mg per day, and In people with diabetes and high blood pressure, no more than 1500 mg per day.
When you think of the month of February, two things usually come to mind- Super Bowl and Valentine’s Day. But did anyone know that February is also National Hot Breakfast Month?? I bet not.
The popular occasions in February can be filled with high-calorie, high-fat food that makes it hard to stick to our healthy eating goals, but switch your mind frame and think of February as a month to celebrate eating a healthy Hot Breakfast, instead of filling up on calorie-laden appetizers, candy, and chocolate!
Whether or not you are on the Dukan Diet, the Paleo Diet, Weight Watchers or Fast Food only, you are in the power of your own well-being No one can defend your health better than yourself. Not your doctor, not your partner, husband or wife and not your mother. You know your body better than anyone and you cannot neglect the opportunity to feel your best, perform your best, sleep your best and be your overall best person. Clearly it is not easy, yet, the overall effort is well worth it.
Mindful eating is not a diet or fast fix plan. It is not about giving any one type of food up at all. Think about it as really experiencing the pleasure of the food you are eating. Getting every taste bud in your mouth to enjoy the food you choose to eat. That’s right, the food you CHOOSE to eat. So often with diabetes we are scolded for what food does to our BG levels that we begin to view food as “good” or “bad”. Really food is fuel for your body, in any form you choose to eat. Now, that isn’t to say some foods have more or less nutritional value than others, or that you should live on Snickers bars or Pork rinds! You can choose to eat more mindfully though – and with this you may find a sense of pleasure in what you eat, rather than just wolfing down your next meal. You might find you enjoy food a lot more. Or you might decide, halfway through, that your body has had enough.
The best way to make sure you are eating a healthy diet is to prepare your own meals at home. Research has shown that the more you eat out, the more likely you are to be fat. According to the U.S. Department of Agriculture, Americans get 1/3 of their calories from food eaten away from home. This is almost double what it was 30 years ago. On average, every meal eaten out adds 150-200 calories per day to your diet, which can translate to about 2 extra pounds per year.
Going back to the basics-for a healthier future!
Deciphering myths vs. truths in the nutrition world is challenging enough, but add on top of that the layers of myths that exist regarding diabetes management. It is enough to make one’s head spin! Let’s go back to the basics, or building blocks, to help distinguish the confusion around balancing macronutrients.