Should I Be on a High Protein Diet?

My short answer to this question is STOP DIETING!
There are many weight loss diets that have been and are still promoted as high protein diets.  The better question is to ask: Am I getting enough quality protein to help me achieve my wellness goals?
Action Tip: Start by finding out how much protein you are eating or drinking now.  Take a minute and jot down what you ate yesterday and then go through and circle the protein foods.
Protein dietPlant proteins are legumes, tree nuts, seeds, peanuts, and soy. Animal protein foods include meats, fish, milk, yogurt, cheese, cottage cheese, eggs. Continue reading

5 New Ways for Busy Women to Take Charge of Carb Cravings

Having thoughts of guilt for overeating this weekend? Thinking of finding a new diet? Pasta Carbs

I would bet that is a common theme today, being the last holiday of the summer and especially since Labor Day is on the 1rst this year. Just seems to be a good time for getting a fresh new start.

How about this year you try something NOT about a new diet? Continue reading

Controlling Diabetes is Like Taking a Road Trip

You Need to Map Your Destination

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

How a Diabetes Food Plan Gives You Freedom

If you have diabetes did you restrict the sweets this weekend? Or did you give yourself the freedom to eat as much as you wanted because you planned to get back on your diet tomorrow?

As I reflect on the 4th of July holiday I am thinking about the great freedom we have in this country to make our food choices. 

But with diabetes do you feel like the freedom to eat your favorite foods has been taken away from you?  If you are following the advice of your doctor, family or friends that have given you rules about what and what not to eat, those rules or diets may not be your best long term solution. They are trying to help but in order for lifestyle change to work it needs to be your choice and something you believe in and feel confident you can live with.

To set up a successful diabetes or weight loss food plan, take time to learn about diabetes, more importantly learn about your diabetes, and then set up a diabetes food plan that gives you freedom in your food choices and helps you reach your goals.  If you set up your own plan and make your own choices you will have more success and will want to stick with it.

One visit with your doctor or dietitian may give you instructions on foods but in reality developing a food plan that will help you reach your goals often takes weeks or months. Why so long? Because it is less about knowing what to eat and more about exploring how different choices are affecting your diabetes related goals.

Your diabetes food plan is not a  meal plan handout that everyone can take home and get magical results from. Think about all the factors influencing our food choices: our culture, environment, finances, health, emotions, social events, religious beliefs, past experiences, news stories, etc. You may start with a guide but you will need strategies for different situations in your life such as holidays, work days, weekends, and social events.

Finding a plan that will work means knowing where you are starting, setting goals, using strategies for problem solving and reviewing your progress.  That all takes time but once you have set up your own diabetes food plan you will feel you have more freedom in your food choices. 

Living healthier almost always gives you more freedom and independence in the long run. So what is your first step? Email me to get more information on how I can assist you in reaching your diabetes health goals.  My diabetes nutrition coaching program will help guide and support you as you find your plan for success!

6 Crazy Celebrity Fad Diets

This fad diet article is from Matt Sawyer and I thought it would be interesting to post to take a look at some of the ridiculous things we sometimes resort to for weight loss.

Rare is the
human being who hasn't felt the urge to drop some unwanted pounds at some point
in his or her life. For the most part, we'd like to do it in a minimum of time,
and with a minimum of work and discomfort. Hence the popularity of
celebrity/fad diets. Here are 6 of the wackiest we've come across:

Continue reading

7 Starter Tips for Newly Diagnosed Diabetes

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:

1.  Until your blood sugars are in control try to completely cut out the sweetened beverages, including soda pop, juice, punch, sweetened teas, etc. Water and other unsweetened drinks are your best choice. Milk does have some natural sugar also but you don't need to cut that out. Just keep your serving to an 8oz glass 2-3 times/day.

2.  Eat 3 meals a day. They don't need to be big meals but your body will do better if you eat regularly.

3.  Trim down the super-sized meals, especially the starches. Often our evening meal is our biggest of the day. If you tend to have large portions of bread, pasta, rice, potatoes, corn or other starches try to cut those down to smaller portions. It's not necessary to completely cut them out, but if you feel you are overeating just cut them in half.

4.  Try more non-carb snacks when you get hungry. Some choices are nuts, raw veggies with dip, string cheese, hard boiled egg, beef jerky.

5.  For sweets craving go ahead and have a little of what you are craving. Just try to keep it to a small portion such as a couple small cookies or snack size candy bar. You can try some sugar free jello or fruit to satisfy the sweet craving also.

6.  Keep moving. You may not feel like exercising but try to walk or do activities that keep you moving unless your doctor has given you activity restrictions. If you have type 2 diabetes and your body is able to use its own insulin then moving the arm and leg muscles can help lower the blood sugar.

7.  Make sure you connect with a dietitian or diabetes educator to help you learn how to manage your diabetes. After meeting with a dietitian most people are relieved to find out they don't have to give up their favorite foods. Getting the knowledge, tools and ongoing support is key to not letting diabetes take over your life!

If you have any questions, feel free to leave me a comment or email me.

Mediterranean Diet Study Proves You Can Postpone Need for Diabetes Drugs

The Mediterranean Diet is a hot topic these days  – showing benefits for diabetes, high blood pressure, and Alzheimers. This study looked at how a Mediterranean diet might delay diabetes medication for those newly diagnosed with Type 2 Diabetes. 

Study Summary

215 patients with newly diagnosed Type 2 diabetes were randomly assigned to two different diets which they followed for 4 years. One group followed a Low Fat diet – no more than 30% fat and less than 10 % saturated fat. This is the traditional recommendation of the American Heart Association. The second group followed a Mediterranean Diet, with no less than 30% fat , with most of that coming from olive oil.


Only 44% of the Mediterranean group needed medication at the end of the trial compared to 70% for the Low Fat diet group. BIG DIFFERENCE!!!

Both groups lowered blood sugars but the Mediterranean diet group had lower A1c (average blood sugar)levels, and better HDL (Healthy Cholesterol) and triglyceride levels compared to Low Fat group.

Source: September 2009 Annals of Internal Medicine

How Can You Apply this Information to Your Life?

Are you newly diagnosed with diabetes or prediabetes?

How can you start today eating more like a Mediterranean?  . . . . Start by using olive oil more often to replace other butter, margarine or vegetable oils. At the same time you can eat more vegetables by sauteing them in a little olive oil.

And don't forget to subscribe to my blog for more upcoming information on the Mediterranean diet, weight loss and diabetes . . . and recipes!

Benefit of Dietitian Counseling

All participants in the study also had dietitian counseling monthly for first year and then every 2 months for last 3 years. Before the study 155 had high A1c's but after only 3 months only 22 participants had high A1c's and after 6 months, noneof the participants had high A1c's.

Could you benefit from similar help through a phone or online program? Contact me for a free introductory consult and information regarding my programs. My nutrition programs are personalized to your needs and address 10 different nutrition strategies that work together to beat diabetes.