Understanding Portion Control

Gaining an understanding of portion control is one of the most important things you will learn about changing your eating habits. It is also one of the most difficlt things you will do and will be an ongoing challenge. I found a nice slide show that will be helpful in your quest to get your diabetes under control. Click the link below the image to see the slide show.

Food serving sizes: A Visual Guide

Spend Less On Groceries

Image Credit: Diabetic Living

Spend Less On Groceries

Diabetic Living has a good slide show about saving money and eating eathly. Take a look at these tips. You may pick up something new that will help you in your quest for eating well and cheap.

Healthy Portion Sizes



Take the time to watch this video. It will help you understand the correct portion size for a healthy diet.

Emotional Eating

What Are Your Comfort Foods?

Emotional triggers are all round you. With the best will in the world you try your best to follow your eating plan and suddenly you find yourself in line at your favorite fast food joint thinking about those curly fries or tacos. What gives?




Professionals came up with a diagnosis for this problem. It is known as emotional eating. This is eating that may be brought on by stress in your life. Think about it in terms of the ABC's.
A - Antecedent...or anxiety that causes emotional eating
B - Behavior that occurs after the emotional trigger...I will eat french fries or chocolate and feel better.
C - Consequence...Now I feel guilty...and may be sick if I ate the wrong food for my diabetes.

Most of us are guilty of emotional eating. I never realized that I had been doing this for years until I became aware of the condition. Next time, think ABC and with a little self control you will be able to avoid the consequences of guilt and sickness that always follows.




Perhaps you might consider replacing food with a little prayer that gets you in touch with God who is the Great Comforter! BWD

Diabetes Today

Get answers to the top 20 questions people are asking about Diabetes. Click on this link.

How many grams of carbs should I eat each day?

Answer: The general starting point for a moderate-size, normal-weight woman is 45-60 grams of carbohydrates at each meal; for a moderate-size, normal-weight man is 60-75 grams of carbs per meal. Most people with diabetes don't need to eat snacks. However, if you enjoy eating a snack, use some of your daily allotted carb grams-15-30 grams.per snack.

I know it gets boring and hard to stay with the program every day. However, if you learn as much about eating the right way, you will soon begin making healthy choices by habit. This will change your life so get started learning today! You will also be happy knowing you are living a life that is pleasing to God! Let go and Let God!

Making the Best Choice at the Grocery Store

Meal planning is a chore. When you have special dietary requirements it is even more of a chore. Making the best choice can make a difference to your diabetes health and cuts down on your overall carbohydrate and sugar intake. Stop bad choices at the grocery store and you will be ahead of the game in planning your dietary health. Here are some images that will make yourfood choices easier.

Choose the light version rather than the no sugar added. There is about 2/3 less sugar in the light version Ocean Spray Cranberry juice.










Choose the light version of yogurt rather than original. The strawberry banana has half the sugar that is in the original 27/14. Amazing difference!









If you like flavors such as cinnamon with your waffles add it yourself to the syrup or directly on the waffles. You will not have the added sugar.






















Barbecue sauce is a big problem and if you choose original versions you will get too much sugar. Choose the light version.





Take the time to compare products when you shop. A little planning at the grocery store will make the difference in your meal planning. You will avoid the confusion that goes alone with meal planning for the special diet.


If you have any special requests please let me know I will find out as much as I can for you.

Diabetes and Sugar

A very common belief is that diabetics should not eat sugar. This was true in the past before clinical research revealed that sugar does not impact the body any more than other food. This is a big change from previously held beliefs.

Current information offers a new perspective on eating healthy. Included in a balanced diet sugar is a good food choice when offered in appropriate serving sizes. As always on any healthy eating plan PORTION CONTROL is necessary to keep a good food balance.

Jeannette Jordan, M.S., R.D., CDE, is the American Dietetic Association's national spokesperson for African-American nutrition issues and oversees nutrition education at the Medical University of South Carolina.

Smoky Catfish

1 pound catfish fillets
2 tablespoons lemon juice
1 tablespoon soy sauce
1 1/2 tsp liquid smoke
1 clove garlic, finely shopped

Spray rectangular baking dish, 11 x 7 x 1 1/2 inches, with nonstick cooking spray. If fish fillets are large cut into 4 serving pieces. Arrange fish in baking dish. Mix remaining ingredients; brush over fish. Cover and refrigerate 30 minutes, brushing twice. Heat oven to 400 degrees. Bake uncovered 20 to 25 minutes or until fish flakes easily with fork.

4 servings

1 serving
Calories 110
Protein 19
Carbohydrate 1
Fat 3
Cholesterol 35
Sodium 360

Hope you enjoy this recipe. The image is an example of what I think this recipe should look like. You could use a different fish such as trout or flounder if you do not eat catfish.

Blessings!

Healthcare Lady

Exercise, Diet, and Counting Carbs

Understanding Your Diabetes

Today we are going to revisit some of the topics we recently covered in my previous posts. Whether you are a type I or type II diabetic these things must become part of your life.
Memorize this motto and do not forget it:

EVERYTHING I EAT TODAY AFFECTS MY HEALTH TODAY!

Most of us love to eat. Food is part of our social structure and every day life. Dinner engagements, eating out with friends, hotdogs at the ball park, pizza; every where you turn there are enticing and tempting fast foods that beckon you to your doom.

You need to get a firm grasp in your mind that every bite of food you eat either benefits your health or destroys your health. We like to think of food as one part of our social activity. It is NOT! If you are diabetic you must learn to think of food as part of your over all plan to take care of your body. That does not mean that you must give up your enjoyment of food. It means that you must have a plan that covers every eventuality. You must also realize that even one slip up makes a difference! I am trying to make you face the fact that your life has changed and you must make changes that will keep you healthy. Do it now!

1. Portion control
2. Drink at least 64 ounces of water daily. You should drink more water according to your weight.
   
3. Learn to count your carbohydrates.
   
4. Exercise is a factor in your diabetes. A sedentary lifestyle will only make things worse.
   
5. You need to take control of your life now!
6. Refined flour, refined sugar, and processed high fat foods are your enemy! This means you should especially not eat foods fried and battered, pastries such as donuts that have been fried, or anything at all that has been fried in any type of oil!
7. Eat 5-6 small meals and snacks every day. Your goal is to keep your glucose levels within a range of 120-180 per day. This is a normal glucose range after meals. Ideally your glucose should be below 100 fasting. However, if your levels are higher at present you should follow the guidelines given you by your physician. No matter what range your glucose levels fall into your goal is to avoid the spikes and lows. You do this by eating snacks with 15-20 carbs and meals with 45-65 carbs. It is difficult to give a generic number because if you need to lose weight your calorie and carb levels will be different from a person who is on a maintenance diet.
8. Get a glucose meter and use it regularly. If your doctor has not put you on a schedule, you should start by checking your levels before you eat and 1 hour and two hours after you eat. Keep a food journal along with these metered glucose measurements for several days to find out which foods make the most impact on your glucose levels.

Using a food journal in combination with the glucose level journal is the best way to find our what you body is telling you. It is also very revealing as to which foods and the amount of foods are to be avoided. Most likely you will find that you do not have to give up any foods other than the previously mentioned foods in the list. There are many food choices and you may discover them all.

Tips:

1. If you cannot resist eating pie, then eat the filling and leave the crust. This will reduce the calories as well as the carbs.
2. If you must have rice or potatoes keep the portion to 1/4 cup
3. Use whole grain rice or pasta.
4. Use Splenda for baking when possible.
   

How to Understand Your Diabetes
How to Make Quick and Healthy Chicken Main Dish Entrees
How to Manage Your Diabetes Every Day
Healthcare Lady

Image Credit
Creative Commons Google Images

Carb Smart Foods for a Diabetic Diet

Healthy Snacks

Monounsaturated Fats...the healthy choice!



Examples of good and healthy snacks.

• Almonds (22) Cals 164 Fats 14.4 Carbs 5.6 Protein 6
  
• Peanut butter ( 1 T ) Cals 94.8 Fats 8.1 Carbs 3.1 Protein 4.0
  
• Macadamias(10-12) Cals 204 Fats 21.5 Carbs 3.9 Protein 2.2
  
• Avocado -Black (1/2) Cals 138 Fats 12.7 Carbs 7.4 Protein 1.7
  
• Canola oil (1T) Cals 124 Fats 14 Carbs 0 Protein 0
  
• Olive Oil (1T) Cals 119 Fats 13.5 Carbs 0 Protein 0

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This breakfast is for a person with no cholesterol problems or heart disease and does not need to lose weight. The key is to choose lower cholesterol foods later in the day. Be willing to compromise on your food choices. You may adjust the breakfast according to your food preference and the way your personal sugar (glucose) levels respond (check your levels before and after eating). Keep a journal.

Breakfast
1-2 eggs fried in iron skillet. 1 drop canola oil in iron skillet. Rub skillet with paper towel to spread oil over bottom of pan. Wipe away residue. Heat skillet and fry egg as normal.
1 slice bacon cut into two pieces. Your fool your brain into thinking it is more. Drain well and use paper towel to remove as much excess fat as possible.
1 slice wheat bread or other dark bread
Nutrition Information
1 Egg 77 cal, 5.3 fats, 0.6 carbs, 6.3 protein cholesterol 201
1 slice bacon 65 cals, 5.0 fats, 0.2 carbs, 4.4 protein
1 slice whole wheat bread (large slice) 79 cals, 1.1 fats, 13.2 Carbs, 4.1 Protein
Total
Cals 231 Fats 12.8 Carbs 13.8 Proteins 14.8

Optional
Gravy made with browned flower and no oil with 2% milk.

Flour ( 1/4 c. ) Cals 124 Fats 0.3 Carbs 23.8 Protein 3.2
Milk 2% (1 cup) Cals 122 Fats 4.8 Carbs 11.4 Protein 8.1
Total Cals 266 Fats 5.1 Carbs 45.2 Protein 11.3

Regular canned biscuits small
Check your can label for nutrition information. I could not find anything on the internet. I will get this information soon.
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Snack
1 Tablespoon Peanut Butter Cals. 94.8 Fats 8.1 Carbs 3.1 Protein 4.0
1/2 Banana Sm. (6- 6 7/8") Cals 45 Fats .15 Carbs 11.55 Protein 1.1

Total Snack Nutrition Cals 139.8 Fats 8.25 Carbs 14.65 Protein 5.1

Hope this is helpful. Tomorrow I will focus on Cinnamon in the diet and offer recipe and menu choices for adding Cinnamon to your over all meal plan.

New Diabetes Blog

I realized today that there is a need in our church for good information about Diabetes. This is the first post in my new blog devoted strictly to information about Diabetes, that will include meal plans, foods to eat, and answer questions. I will be sending out regular updates to help us all get this disease under control and keep it that way.

Diabetes is a terrible disease, and I know that God is able and willing to heal us of this disease. However, the problem with diabetes is that it is directly impacted by the foods we eat. God can heal you today but the underlying cause of the problem will not go away if the diet is not controlled. There is no getting around that fact.

There are two types of diabetes:
Type I
Type 1 diabetes is usually diagnosed in children and young adults, and was previously known as juvenile diabetes. In type 1 diabetes, the body does not produce insulin. Insulin is a hormone that is needed to convert sugar (glucose), starches and other food into energy needed for daily life. Your body may produce little or no insulin. Only your doctor can tell you this for sure.
Type II
Results from insulin resistance (a condition in which the body fails to properly use insulin), combined with relative insulin deficiency. Most Americans who are diagnosed with diabetes have type 2 diabetes.
Pre-diabetes
Pre-diabetes is a condition that occurs when a person's blood glucose levels are higher than normal but not high enough for a diagnosis of type 2 diabetes. There are 57 million Americans who have pre-diabetes, in addition to the 23.6 million with diabetes.

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Basic rules to get started controlling your diet and your diabetes.
1. Drink at a minimum 64 ounces of water every day on top of any other liquids you may drink. The amount of water you should drink depends on your actual weight. I will find out this information and get it to you.
2. Exercise will help bring down high sugar levels in your blood. However, you should exercise AFTER EATING and not before.
3. PORTION CONTROL is the only way to balance the carbohydrate levels in your blood and keep them balanced. Learn the proper portion and eat 5-6 small meals instead of eating 3 meals per day. Three meals 45 gms carbs and three snacks 15 gms carbs.
4. Keep a diary of the foods that cause your blood glucose levels to spike or drop. You may discover that your pre-conceived ideas about what is bad for you is not really bad at all. Comparing your foods to your glucose levels will help you to find out what is going on in your body.
5. Try to balance your carbohydrate intake throughout the day. You do not have to give up eating your favorite foods, you merely have to limit the amount you eat at one time. Of course if you need to lose weight that will influence the food choices. However, if you do not need to lose weight you can take in more calories as long as you keep the carbs at the right level.

I will work on the new Diabetes blog and get it up and running asap. I believe that God has laid this on my heart to help all of us...including myself. Check out the links I have added below. It will not be easy to change our ways but with the help of the Lord we can do it! Remember:

EVERYTHING I EAT TODAY AFFECTS MY HEALTH TODAY!

Sandra Mireles
http://www.diabetes.org/
http://www.diabeticlivingonline.com/