Here’s how – We decide to lose weight or get control of diabetes and we say to ourselves:
I have to eat better. I’ll start a healthy diet tomorrow. I will get rid of all the bad foods and just eat what’s good for me.
Thinking of food as good or bad all of the time is an all-or-none mindset. We think of our eating as right or wrong. When we are following the rules we are good. But if we stop the diet we have failed and we feel like a bad person.
If we are always trying to follow someone else’s diet or food rules, we never really get in touch with our hunger or our reasons for eating. We don’t discover the foods we actually enjoy. Continue reading →
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I read an interesting research study that found drinking sugar soda on a regular basis could lead to the premature aging of immune cells, leaving the body more susceptible to chronic disease like diabetes. And they compared it to the way smoking increases our risk of disease, by damaging tissues, causing inflammation and insulin resistance.
We always say that eating or drinking sugar does not cause diabetes but maybe we as health care professionals will need to re-evaluate that answer.
If you have diabetes or prediabetes you might be thinking “How bad can it be to have a soda now and then?” In my experience teaching and coaching on diabetes, I have seen many people bring their blood sugars down to normal or near normal just by weaning off regular soda. Plus you are also likely to get healthier teeth, more energy and easier weight control. How much is too much sugar? The American Heart Association guidelines for added sugar consumption recommend women get no more than 100 calories a day from added sugar, or about 6 teaspoons. That’s only slightly more than a half of a 12 ounce can! For men, they recommend no more than 9 teaspoons. Continue reading →
Once you have made up your mind to change your diet to get control of diabetes, try these meal-by-meal tips to get started on better blood sugar control.
Stop drinking sugar.
You can get a dramatic drop in blood sugar, lose weight and feel better by stopping all soda pop, juice and other drinks with added sugar. Eventually you can add some 100% juice back in small amounts but to start it is best to avoid completely. You can temporarily transition to diet drinks but the best alternative would be to drink water, even if you need to flavor it with frozen fruit or a little juice. Water is necessary for all the functions our bodies need to maintain, especially blood sugar control. Continue reading →
I get this question a lot. Many people have been told grapes are too high in sugar and if you have diabetes you should not eat them.
Grapes are actually very heart healthy and have a low glycemic index, in the 43-53 range. One serving is about 15-20 grapes, a small handful. The equal amount of carbohydrate in grape juice would be about 1/3 cup. Continue reading →
“Motivation is a fire from within. If someone else tries to light that fire under you chances are it will burn very briefly.” Stephen Covey
Free image courtesy of FreeDigitalPhotos.net
This quote sums it up. The motivation for lifestyle change has to be yours. You want to change not because your doctor tells you . . . not because your family or friends want you to . . . but because there is something that matters to you enough to make you want to change your life!
If you are searching for the motivation to get healthier and fight diabetes I hope that you find some tips to inspire you and help you find the spark that lights your fire! Continue reading →
When you take a road trip you need to figure out the best way to get there right? I was going to say you need to get out the map but now we just pull out our GPS and let it guide the way. Too bad managing diabetes and weight control is not that easy!
Knowing your targets for blood sugar control is like knowing your destination for a trip. The road we travel to get to that destination may be paved with a food plan, exercise plan and maybe medication. Continue reading →
I often hear people refer to Type 1 Diabetes as “the really bad diabetes” because people have to take insulin with type 1 diabetes. However, did you know that with Type 2 diabetes blood sugars start to go higher than normal up to 10 years before you are diagnosed?
Inflammation is the body’s reaction to infection or injury. Classic signs of inflammation are redness, swelling and pain. Living in Minnesota the example I think of is a mosquito bite, where you feel very little pain but you get the annoying redness, swelling and itching. That’s an obvious inflammatory reaction that is temporary.
Ever had a sinus infection? If you go to the doctor you will be diagnosed with sinusitis. Any medical diagnosis that ends with “itis” means inflammation. So sinusitis simply means inflammation of the sinuses.
What does inflammation have to do with diabetes?
Diabetes and many chronic health problems are a condition of inflammation, but the scary part is that the inflammation is hidden, as Dr Mark Hyman describes it. This hidden inflammation can start way before you know you have diabetes. You feel no pain until it has caused complications that sometimes are not reversible. Continue reading →
Hearing that you have diabetes is a very emotional experience and many questions go through your mind. When I was told I had gestational diabetes 14 years ago I’m pretty sure I went home and cried, feeling the “why me”? reaction. Well all those emotions are perfectly normal and you really just need to let yourself go through them.
At the same time getting some direction on what to eat is very helpful. You will probably get advice from everyone around you but if you want some professional advice to get you started, here are some tips: Continue reading →