There isn't a lot your body can hide in one of those crinkly numbers. Maybe that's why so many women refuse to reveal much else at doctor visits. About a third of men and women in the United States admit to lying to their M.D.'s, according to a 2010 survey. But keeping secrets can be dangerous, especially if the information you're withholding leads to a wrong diagnosis. Besides, "a doctor's job is to advocate for your health, not judge," say Gary Fischer, M.D., a general internist at the University of Pittsburgh Medical Center. Here's why it's time to tell the whole truth -- and nothing but.
"I never smoke."
The real deal: Jean Thilmany has been lighting up a couple of times a month for the past 20 years. But because the 42-year-old Saint Paul resident doesn't consider herself a smoker, she never mentions it to her doctor. "I don't smoke often enough for it to affect my health," she says. Actually, if you puff even the occasional cigarette at happy hour, your doctor needs to know. Yes, cancer is a concern, but equally important, those smokes affect your circulation and increase your risk for blood clots.
"Nothing has changed since my last visit."
The real deal: Really? When your doctor asks "What's new?" she doesn't mean only medically. Whether you're in a tense relationship or fretting about work woes or money matters, chronic stress can trigger high blood pressure, migraines, tummy troubles and heart palpitations, Dr. Fischer says. "The stress hormone cortisol throws other hormones, like estrogen and progesterone, out of kilter," says Jerilynn Prior, M.D., director of the Centre for Menstrual Cycle and Ovulation Research at the University of British Columbia. This does more than mess with your period: Estrogen helps prevent bone loss, and progesterone aids bone growth.
The good news: Although prolonged periods of stress can have serious health consequences, there is a lot you can do. Talk to your physician; she can suggest stress busters, like relaxation exercises and yoga. In some cases she may recommend that you speak to a mental health professional who can help you work through your problems.
"I'm not taking anything."
The real deal: More than 50 percent of Americans take supplements, according to the Centers for Disease Control and Prevention. The few natural remedies that you use may not seem noteworthy to you, but they are to your physicians. "A decade ago many women took Saint-John's-wort for PMS only to learn that it can make birth control pills less effective," says FITNESS advisory board member Mark Moyad, M.D., director of preventive and alternative medicine at the University of Michigan Medical Center. And that's not the only interaction your physician wants to watch out for. Using ginseng with antidepressants puts you at risk for serotonin syndrome, a potentially fatal condition that causes diarrhea, fever and seizures. Because fish oil can thin the blood, you should stop taking it a week before dental work or surgery and don't combine it with another blood thinner, like aspirin, without checking with your doctor. Too much vitamin D can cause kidney stones, while too much vitamin C can cause heartburn. So make a list of the pills you pop, including vitamins, supplements and meds (OTC and prescription), and bring it with you to your appointment.
"I feel fine."
The real deal: About one in eight women struggle with depression at some time, but recognizing that you need help isn't easy. Twice as many women as men are affected. In addition to having persistent feelings of sadness, guilt, hopelessness and irritability, depressed women may gain or lose weight. "Tell your physician about any significant changes in your mood, thinking or behavior that affect your ability to function at home, at work or with your friends," says David Fassler, M.D., clinical professor of psychiatry at the University of Vermont College of Medicine in Burlington. She'll probably rule out other potential causes, such as viruses, thyroid disorders and medication side effects, and then conduct a psychological evaluation herself or refer you to a mental health expert. The happy news is that there are many treatment options, including psychotherapy and antidepressants.
"I eat a healthy diet."
The real deal: After three days of swigging nothing but a concoction of lemon juice, maple syrup and cayenne pepper, Catherine Howe Bryant, 32, felt light-headed, lethargic and, not surprisingly, famished. "I dropped a few pounds, but I felt awful," admits the Winston-Salem resident. Still, Bryant does a liquid cleanse whenever she wants to "feel better" about her body. She's never told her doctor. What she and other women don't realize is that extreme diets can do real damage. "When your body doesn't get the protein it needs to generate new cells and tissue, it starts to burn muscle tissue, including the heart's cardiac muscle," says Arthur Frank, M.D., medical director of the George Washington University Weight Management Program in Washington, D.C. This can lead to heart palpitations, arrhythmias and many other cardiac problems. Putting yourself into starvation mode slows your metabolism in the short term and ultimately makes it difficult to maintain weight loss.
Whether you're trying to slim down for a beach vacay or training for a race, clue your doc in. She can help you devise a sensible plan and refer you to a nutritionist for a dietary tune-up that's safer than a detox or cleanse.
Showing posts with label eating healthy. Show all posts
Showing posts with label eating healthy. Show all posts
Friday, December 2, 2011
Sunday, April 3, 2011
Easy Steps to Reduce Diabetes Risk
From walking more to getting your blood sugar checked, you can reduce your chances of getting diabetes by following just a few easy steps.
Being overweight, not getting enough physical activity, and constantly being stressed out are all strong risk factors for type 2 diabetes. These are problems that many people face, but the good news is that you can make a few simple changes to your life to create a diabetes prevention program and reduce your diabetes risk.
Think diabetes prevention at the start of every day. “Eat a breakfast of protein and complex carbohydrates,” says Suzanne Steinbaum, DO, a cardiologist and director of Women and Heart Disease at Lenox Hill Hospital in New York City. “Eating a meal like this prevents the sugar highs and lows that often come with a breakfast of simple carbohydrates and sugars, like a bagel or a donut, which can cause those feelings of fatigue and lethargy that make you crave sugar again to increase your energy.”
Fred Pescatore, MD, an author and physician who practices nutritional medicine in New York City, says one of your best overall strategies for diabetes prevention is to steer clear of most foods that are white — white bread, white rice, and white pasta top the list. “These simple carbohydrates can cause blood sugar to spike even more than regular sugar,” he says. “This may lead to a blood sugar dip, resulting in additional sugar cravings. Avoiding white foods will help to stop this vicious cycle.”
One of the biggest causes of diabetes in this country is overeating that leads to obesity. A basic strategy for avoiding overeating is to reduce your portions by using smaller dishes than you usually would for all your meals, according to Dr. Steinbaum. “Rather than worrying about servings, pay attention to cups and tablespoons,” she says. “To help with this, instead of using a large dinner plate, use a salad plate for dinner.”
Most people think it’s okay to drink soda as long as they stick to diet soda instead of the regular sugary kind. But Steinbaum cautions that water might be the better choice for diabetes prevention. “Studies have shown that even diet soda can increase the incidence of metabolic syndrome, a pre-diabetic condition associated with insulin resistance,” she says.
A basic lifestyle strategy to assist with diabetes prevention is to keep a detailed food journal. You can use paper or a Web site or mobile phone application like My Calorie Counter, but whatever you choose, don’t spare any details. “If you write down everything you eat, you are less apt to overeat or to unconsciously pick at food or ‘graze,’” says Steinbaum. “It also lets you look back at what you’ve eaten, so you can more easily modify your behavior.”
Some people get frustrated by constantly monitoring a scale while trying to lose weight. Steven Joyal, MD, author of What Your Doctor May Not Tell You About Diabetes, says that measuring your waistline might be a better way to foster diabetes prevention. “Greater than 40 inches for men or greater than 35 inches for women means you’re at an increased risk,” he says.
Remember that inactivity is a diabetes cause and activity is a key to diabetes prevention. When it comes to exercise, some people use time constraints or other commitments as excuses not to work out. If you think that not doing a long workout means you shouldn’t bother at all, Dr. Joyal respectfully begs to differ. “A power-packed, yet short-duration exercise program of 12 minutes every other day can have a tremendous impact on your body,” he says.
Another simple way to fit more diabetes prevention strategies into your everyday, daily routine is to find ways to add more activity to everything you do. For example, when you pull into a parking lot, Dr. Pescatore suggests parking as far away from your destination as possible and walking the rest of the way. “Walking burns calories, builds muscle, and utilizes blood sugar,” he says. Other steps include taking the stairs instead of the elevator and doing sit-ups, push-ups, or even stretches while watching TV.
Stress is a risk factor for type 2 diabetes. So while focusing on eating less and exercising more, it’s important not to overlook stress reduction. “Take a yoga class, try meditation, and set boundaries around family and friends,” says Robyn Webb, MS, food editor of Diabetes Forecast magazine and author of 13 cookbooks published by the American Diabetes Association. “Seek professional therapy for issues in your life that you feel you need help with.”
Finally, if you have a family history of diabetes or are at risk, you should get your blood checked once a year to truly know your status. Pescatore says the two most important tests your doctor should perform are checking your hemoglobin A1C levels and your fasting insulin levels. If you commit to making all the previous suggestions, your efforts should show in your lab results.
Being overweight, not getting enough physical activity, and constantly being stressed out are all strong risk factors for type 2 diabetes. These are problems that many people face, but the good news is that you can make a few simple changes to your life to create a diabetes prevention program and reduce your diabetes risk.
Think diabetes prevention at the start of every day. “Eat a breakfast of protein and complex carbohydrates,” says Suzanne Steinbaum, DO, a cardiologist and director of Women and Heart Disease at Lenox Hill Hospital in New York City. “Eating a meal like this prevents the sugar highs and lows that often come with a breakfast of simple carbohydrates and sugars, like a bagel or a donut, which can cause those feelings of fatigue and lethargy that make you crave sugar again to increase your energy.”
Fred Pescatore, MD, an author and physician who practices nutritional medicine in New York City, says one of your best overall strategies for diabetes prevention is to steer clear of most foods that are white — white bread, white rice, and white pasta top the list. “These simple carbohydrates can cause blood sugar to spike even more than regular sugar,” he says. “This may lead to a blood sugar dip, resulting in additional sugar cravings. Avoiding white foods will help to stop this vicious cycle.”
One of the biggest causes of diabetes in this country is overeating that leads to obesity. A basic strategy for avoiding overeating is to reduce your portions by using smaller dishes than you usually would for all your meals, according to Dr. Steinbaum. “Rather than worrying about servings, pay attention to cups and tablespoons,” she says. “To help with this, instead of using a large dinner plate, use a salad plate for dinner.”
Most people think it’s okay to drink soda as long as they stick to diet soda instead of the regular sugary kind. But Steinbaum cautions that water might be the better choice for diabetes prevention. “Studies have shown that even diet soda can increase the incidence of metabolic syndrome, a pre-diabetic condition associated with insulin resistance,” she says.
A basic lifestyle strategy to assist with diabetes prevention is to keep a detailed food journal. You can use paper or a Web site or mobile phone application like My Calorie Counter, but whatever you choose, don’t spare any details. “If you write down everything you eat, you are less apt to overeat or to unconsciously pick at food or ‘graze,’” says Steinbaum. “It also lets you look back at what you’ve eaten, so you can more easily modify your behavior.”
Some people get frustrated by constantly monitoring a scale while trying to lose weight. Steven Joyal, MD, author of What Your Doctor May Not Tell You About Diabetes, says that measuring your waistline might be a better way to foster diabetes prevention. “Greater than 40 inches for men or greater than 35 inches for women means you’re at an increased risk,” he says.
Remember that inactivity is a diabetes cause and activity is a key to diabetes prevention. When it comes to exercise, some people use time constraints or other commitments as excuses not to work out. If you think that not doing a long workout means you shouldn’t bother at all, Dr. Joyal respectfully begs to differ. “A power-packed, yet short-duration exercise program of 12 minutes every other day can have a tremendous impact on your body,” he says.
Another simple way to fit more diabetes prevention strategies into your everyday, daily routine is to find ways to add more activity to everything you do. For example, when you pull into a parking lot, Dr. Pescatore suggests parking as far away from your destination as possible and walking the rest of the way. “Walking burns calories, builds muscle, and utilizes blood sugar,” he says. Other steps include taking the stairs instead of the elevator and doing sit-ups, push-ups, or even stretches while watching TV.
Stress is a risk factor for type 2 diabetes. So while focusing on eating less and exercising more, it’s important not to overlook stress reduction. “Take a yoga class, try meditation, and set boundaries around family and friends,” says Robyn Webb, MS, food editor of Diabetes Forecast magazine and author of 13 cookbooks published by the American Diabetes Association. “Seek professional therapy for issues in your life that you feel you need help with.”
Finally, if you have a family history of diabetes or are at risk, you should get your blood checked once a year to truly know your status. Pescatore says the two most important tests your doctor should perform are checking your hemoglobin A1C levels and your fasting insulin levels. If you commit to making all the previous suggestions, your efforts should show in your lab results.
Wednesday, March 16, 2011
Healthy Snacking With Type 2 Diabetes
You might not have to forgo that afternoon snack if you have type 2 diabetes, but you may have to change what you eat.
Having a quick bite to eat in the afternoon or before bed is a habit many people might not think twice about. However, after someone is diagnosed with type 2 diabetes, it seems like every eating habit gets scrutinized, including snacks. Since adjusting lifestyle factors like diet and exercise are among the first steps in managing type 2 diabetes, snacking in a healthy and controlled way can help manage the disease.
Living with Type 2 Diabetes: Should I Snack?
Not everyone with type 2 diabetes should snack regularly. Snacking patterns should be tailored to an individual’s preferences, schedule, and medication. For example, someone taking insulin can use a snack to help prevent a drop in blood sugar between meals. Someone else might have a snack while preparing dinner, to relieve hunger and keep from overeating before dinner is ready. Snacking in general can help spread out food intake over the course of a day, helping to lower blood lipids and glucose for people with type 2 diabetes.
Living with Type 2 Diabetes: Choosing the Right Snack
Choosing the right snack along with the right scheduling is equally important. Here are some tips for selecting that perfect snack:
Choose quality. Lorena Drago, MS, a registered dietitian and diabetes educator with the American Association of Diabetes Educators, has a catchy way to remember the important criteria for a good snack: “I tell my patients to mind their Ps and Qs — P stands for portion and Q for quality.” Keeping snack portion sizes small is important, but so is choosing quality, healthy snacks. For example, three crackers with one slice of cheese is a better-quality snack than a chocolate bar.Get educated. Educate yourself about basic nutrition components like carbohydrates, fat, and protein so that you are comfortable reading nutrition labels. Drago advises choosing snacks with “staying power,” those that will prevent you from eating too much later in the day. Drago recommends snacks with some fat and some protein, to slow food absorption and keep you feeling full longer. Stay away from foods heavy in carbohydrates, like sugary desserts.Plan ahead. Plan snacks in advance to make sure healthy choices are available and to prevent overeating. Living with Type 2 Diabetes: The Dark Side of Snacking
There's more content below this advertisement. Jump to the content.
Snacking can work against you if you take it too far. Thomas Wolever, MD, PhD, professor of nutritional sciences at the University of Toronto, says that research shows that when people with type 2 diabetes eat six meals a day, instead of three, they tend to overeat and, in turn, gain weight, which overcomes any potential benefit of managing blood glucose and lipids.
Since weight control is often a primary concern for people with type 2 diabetes, snacking carefully and strategically is very important. Some diabetics may have a hard time stopping after eating one handful of tasty cashews — a tightly restricted eating schedule might work better for these people.
People with type 2 diabetes should examine their own lifestyle, personality, and medication before deciding whether snacking is a healthy approach for tackling their diabetes. Diabetes educators can help you make these decisions and offer suggestions for how to fit different approaches into your lifestyle. The best snacking pattern for you is a custom plan that will fit comfortably into your lifestyle and help keep your type 2 diabetes under control.
Having a quick bite to eat in the afternoon or before bed is a habit many people might not think twice about. However, after someone is diagnosed with type 2 diabetes, it seems like every eating habit gets scrutinized, including snacks. Since adjusting lifestyle factors like diet and exercise are among the first steps in managing type 2 diabetes, snacking in a healthy and controlled way can help manage the disease.
Living with Type 2 Diabetes: Should I Snack?
Not everyone with type 2 diabetes should snack regularly. Snacking patterns should be tailored to an individual’s preferences, schedule, and medication. For example, someone taking insulin can use a snack to help prevent a drop in blood sugar between meals. Someone else might have a snack while preparing dinner, to relieve hunger and keep from overeating before dinner is ready. Snacking in general can help spread out food intake over the course of a day, helping to lower blood lipids and glucose for people with type 2 diabetes.
Living with Type 2 Diabetes: Choosing the Right Snack
Choosing the right snack along with the right scheduling is equally important. Here are some tips for selecting that perfect snack:
Choose quality. Lorena Drago, MS, a registered dietitian and diabetes educator with the American Association of Diabetes Educators, has a catchy way to remember the important criteria for a good snack: “I tell my patients to mind their Ps and Qs — P stands for portion and Q for quality.” Keeping snack portion sizes small is important, but so is choosing quality, healthy snacks. For example, three crackers with one slice of cheese is a better-quality snack than a chocolate bar.Get educated. Educate yourself about basic nutrition components like carbohydrates, fat, and protein so that you are comfortable reading nutrition labels. Drago advises choosing snacks with “staying power,” those that will prevent you from eating too much later in the day. Drago recommends snacks with some fat and some protein, to slow food absorption and keep you feeling full longer. Stay away from foods heavy in carbohydrates, like sugary desserts.Plan ahead. Plan snacks in advance to make sure healthy choices are available and to prevent overeating. Living with Type 2 Diabetes: The Dark Side of Snacking
There's more content below this advertisement. Jump to the content.
Snacking can work against you if you take it too far. Thomas Wolever, MD, PhD, professor of nutritional sciences at the University of Toronto, says that research shows that when people with type 2 diabetes eat six meals a day, instead of three, they tend to overeat and, in turn, gain weight, which overcomes any potential benefit of managing blood glucose and lipids.
Since weight control is often a primary concern for people with type 2 diabetes, snacking carefully and strategically is very important. Some diabetics may have a hard time stopping after eating one handful of tasty cashews — a tightly restricted eating schedule might work better for these people.
People with type 2 diabetes should examine their own lifestyle, personality, and medication before deciding whether snacking is a healthy approach for tackling their diabetes. Diabetes educators can help you make these decisions and offer suggestions for how to fit different approaches into your lifestyle. The best snacking pattern for you is a custom plan that will fit comfortably into your lifestyle and help keep your type 2 diabetes under control.
Thursday, December 9, 2010
Dinner Ideas for Type 2 Diabetes
You can create great dinners when following a diabetes diet. Substitute healthier ingredients for traditional ones and enjoy many of your favorite meals.
By Hedy Marks, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
To control type 2 diabetes, you must watch what you eat to keep your weight at a healthy level and avoid complications. But eating doesn't have to be a boring chore just because you have diabetes.
You can enjoy many healthy and tasty dinner choices. In fact, by keeping a few simple tips in mind and being creative, few meals are totally off-limits, even with diabetes.
Diabetes Diet: Start With Meal Planning
The name of the game with diabetes diet management is portion control — watch your portion sizes to avoid overeating. Advance planning helps, too. Spend a few minutes every weekend deciding on your meals for the following week and keep these strategies in mind:
• Eat more whole grains and starchy vegetables. Limit fats and sweets. Eat moderate amounts of lean meats, low-fat milk and dairy products, non-starchy vegetables, and fruit.
• Be creative when cooking by making substitutions. For example, use fat-free milk instead of whole milk and trans fat-free margarine instead of butter.
• Choose whole grains and brown rice over white or enriched bread or pasta products.
• Cook with healthy oils, like canola or olive oil.
• Cut back on salt, which can raise blood pressure.
• Avoid fried foods and foods in heavy sauces.
• Limit alcohol. One drink per day for women and one to two drinks per day for men is okay, but always consume alcohol with food.
Diabetes Menu: Healthy Dinner Ideas
Here are six easy dinners that will fill your tummy and still keep your blood sugar levels in check:
• Meatloaf, mashed potatoes, and green beans. You can eat this classic "comfort food" meal, but keep it diabetes-friendly with a few smart substitutions. Use ground turkey instead of ground beef. When making the mashed potatoes, use fat-free milk instead of whole milk and trans-fat-free margarine instead of butter. You could also use fewer potatoes by folding in pureed cauliflower. Steam the green beans and season with a little salt and pepper, then top with a few almonds rather than a pat of butter.
• Chicken, brown rice, and steamed broccoli. Grill boneless, skinless chicken breasts or bake a whole chicken (don't eat the skin). Marinate the chicken in Italian dressing before grilling or season it with your favorite herbs before roasting it in the oven.
• Baked red snapper and mixed veggies. This dinner is a snap. Wrap a fish filet together with sliced vegetables — try a blend of zucchini, garlic, red peppers, onions, fennel, and tomatoes — with a drizzle of oil in parchment paper. Place in a 450 degree oven for 20 minutes or until the fish is opaque and flakes easily. Serve with a whole-grain side dish of fast-cooking couscous or quinoa
• Pasta your way. Although people with type 2 diabetes have to be careful about the amount of carbohydrates they eat, pasta can still be a safe dinner choice. As with bread, whole-grain pasta is better than enriched pasta. Avoid heavy cream sauces like Alfredo, and stick to tomato-based sauces or olive oil and garlic. You can add chicken, shrimp, or fish to your dish for protein — even lean meatballs or turkey meatballs are allowed.
• Chili. When you make it yourself, chili becomes a very healthy choice. Start with ground turkey or extra-lean ground beef, or go vegetarian with beans only ‐ black beans and kidney beans. Add lots of diced vegetables to the pot, such as garlic, onion, red, green, and yellow bell peppers, and zucchini. Use no-salt canned tomatoes and low-sodium beef broth. Instead of serving the chili topped with traditional sour cream and cheese, use low-fat yogurt or fat-free sour cream, crumbled pecans, and cilantro. Serve with a garden salad with low-fat or non-fat salad dressing and whole-grain crunchy bread.
• Asian stir-fry. Make your own version of your favorite restaurant dish. Prepare your vegetables — any combination of green beans, broccoli, carrots, onion, snow peas, red and green peppers, and baby corn — then sauté in low-sodium soy sauce and garlic. Mix in chicken, shrimp, or tofu to add protein to your meal. Serve over brown rice or whole-grain noodles.
Limiting sweets doesn't mean eliminating them. You can indulge your sweet tooth every now and then. Here are some tasty dessert ideas:
• Fresh fruit with low-fat topping
• Fat-free frozen yogurt
• Lower-fat cookies, such as ginger snaps, vanilla wafers, and graham crackers
• No sugar-added pudding or frozen fudge bars
Always keep portion size in mind so that you don't overdo the sweets. Even the most decadent desserts can be enjoyed in very small amounts on occasion.
By Hedy Marks, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
To control type 2 diabetes, you must watch what you eat to keep your weight at a healthy level and avoid complications. But eating doesn't have to be a boring chore just because you have diabetes.
You can enjoy many healthy and tasty dinner choices. In fact, by keeping a few simple tips in mind and being creative, few meals are totally off-limits, even with diabetes.
Diabetes Diet: Start With Meal Planning
The name of the game with diabetes diet management is portion control — watch your portion sizes to avoid overeating. Advance planning helps, too. Spend a few minutes every weekend deciding on your meals for the following week and keep these strategies in mind:
• Eat more whole grains and starchy vegetables. Limit fats and sweets. Eat moderate amounts of lean meats, low-fat milk and dairy products, non-starchy vegetables, and fruit.
• Be creative when cooking by making substitutions. For example, use fat-free milk instead of whole milk and trans fat-free margarine instead of butter.
• Choose whole grains and brown rice over white or enriched bread or pasta products.
• Cook with healthy oils, like canola or olive oil.
• Cut back on salt, which can raise blood pressure.
• Avoid fried foods and foods in heavy sauces.
• Limit alcohol. One drink per day for women and one to two drinks per day for men is okay, but always consume alcohol with food.
Diabetes Menu: Healthy Dinner Ideas
Here are six easy dinners that will fill your tummy and still keep your blood sugar levels in check:
• Meatloaf, mashed potatoes, and green beans. You can eat this classic "comfort food" meal, but keep it diabetes-friendly with a few smart substitutions. Use ground turkey instead of ground beef. When making the mashed potatoes, use fat-free milk instead of whole milk and trans-fat-free margarine instead of butter. You could also use fewer potatoes by folding in pureed cauliflower. Steam the green beans and season with a little salt and pepper, then top with a few almonds rather than a pat of butter.
• Chicken, brown rice, and steamed broccoli. Grill boneless, skinless chicken breasts or bake a whole chicken (don't eat the skin). Marinate the chicken in Italian dressing before grilling or season it with your favorite herbs before roasting it in the oven.
• Baked red snapper and mixed veggies. This dinner is a snap. Wrap a fish filet together with sliced vegetables — try a blend of zucchini, garlic, red peppers, onions, fennel, and tomatoes — with a drizzle of oil in parchment paper. Place in a 450 degree oven for 20 minutes or until the fish is opaque and flakes easily. Serve with a whole-grain side dish of fast-cooking couscous or quinoa
• Pasta your way. Although people with type 2 diabetes have to be careful about the amount of carbohydrates they eat, pasta can still be a safe dinner choice. As with bread, whole-grain pasta is better than enriched pasta. Avoid heavy cream sauces like Alfredo, and stick to tomato-based sauces or olive oil and garlic. You can add chicken, shrimp, or fish to your dish for protein — even lean meatballs or turkey meatballs are allowed.
• Chili. When you make it yourself, chili becomes a very healthy choice. Start with ground turkey or extra-lean ground beef, or go vegetarian with beans only ‐ black beans and kidney beans. Add lots of diced vegetables to the pot, such as garlic, onion, red, green, and yellow bell peppers, and zucchini. Use no-salt canned tomatoes and low-sodium beef broth. Instead of serving the chili topped with traditional sour cream and cheese, use low-fat yogurt or fat-free sour cream, crumbled pecans, and cilantro. Serve with a garden salad with low-fat or non-fat salad dressing and whole-grain crunchy bread.
• Asian stir-fry. Make your own version of your favorite restaurant dish. Prepare your vegetables — any combination of green beans, broccoli, carrots, onion, snow peas, red and green peppers, and baby corn — then sauté in low-sodium soy sauce and garlic. Mix in chicken, shrimp, or tofu to add protein to your meal. Serve over brown rice or whole-grain noodles.
Limiting sweets doesn't mean eliminating them. You can indulge your sweet tooth every now and then. Here are some tasty dessert ideas:
• Fresh fruit with low-fat topping
• Fat-free frozen yogurt
• Lower-fat cookies, such as ginger snaps, vanilla wafers, and graham crackers
• No sugar-added pudding or frozen fudge bars
Always keep portion size in mind so that you don't overdo the sweets. Even the most decadent desserts can be enjoyed in very small amounts on occasion.
Wednesday, December 8, 2010
Diet for Hypertension and Cardiovascular Disease?
Q: What's a good diet for a 45-year-old male who has hypertension, cardiovascular disease, and is overweight?
— Diane, Indiana
A:
The DASH diet is the best diet for these conditions and has been tested and proven to lower blood pressure and lipid levels. DASH stands for Dietary Approaches to Stop Hypertension and is really one of the only diets based on sound science. It calls for lean protein, low-fat dairy, lots of fruits and vegetables, and whole grains — and about 25 percent of its total daily calories come from mostly good fats, like olive and canola oils. The DASH diet is recommended by NIH (National Institutes of Health) and NHLBI (National Heart, Lung, and Blood Institute) to reduce blood pressure and maintain a good weight. So this in fact is the perfect diet for someone who is overweight and has hypertension and cardiovascular disease. It is very similar to other healthy diets that the government recommends, and is very easy to follow because it calls for making sure you give yourself a certain number of servings of lean protein, fresh fruits and vegetables, whole grains, and low-fat dairy per day. There are Web sites available that will teach you how to know how many servings of each food you need per day based on your body weight, but in general the DASH diet recommends nine servings of fruits and vegetables per day, two to three servings of low-fat dairy and protein, and five to six servings of whole grains
— Diane, Indiana
A:
The DASH diet is the best diet for these conditions and has been tested and proven to lower blood pressure and lipid levels. DASH stands for Dietary Approaches to Stop Hypertension and is really one of the only diets based on sound science. It calls for lean protein, low-fat dairy, lots of fruits and vegetables, and whole grains — and about 25 percent of its total daily calories come from mostly good fats, like olive and canola oils. The DASH diet is recommended by NIH (National Institutes of Health) and NHLBI (National Heart, Lung, and Blood Institute) to reduce blood pressure and maintain a good weight. So this in fact is the perfect diet for someone who is overweight and has hypertension and cardiovascular disease. It is very similar to other healthy diets that the government recommends, and is very easy to follow because it calls for making sure you give yourself a certain number of servings of lean protein, fresh fruits and vegetables, whole grains, and low-fat dairy per day. There are Web sites available that will teach you how to know how many servings of each food you need per day based on your body weight, but in general the DASH diet recommends nine servings of fruits and vegetables per day, two to three servings of low-fat dairy and protein, and five to six servings of whole grains
Monday, December 6, 2010
Healthy Recipes Not Just for Diabetics
Healthy Recipes
Herbed Tomato Risotto Mix Recipe
Servings
Diabetes-Friendly
Nutritional Info (Per serving):
Calories: 80, Saturated Fat: 0g, Sodium: 276mg, Dietary Fiber: 2g, Total Fat: 0g, Carbs: 17g, Sugars: 0g, Cholesterol: 0mg, Protein: 3g
Exchanges: Starch: 1
Carb Choices: 1
Recipe Source:
Total Time: 10 mins
Ingredients
• 3 1/4 cup(s) rice, arborio, 2 12-ounce packages
• 3/4 cup(s) tomato(es), sun-dried, thin strips dried tomatoes or snipped (not oil-packed)
• 3 tablespoon minced onion, dried
• 1 tablespoon Italian seasoning, dried
• 1 teaspoon garlic, dried, minced
Preparation
1. In a medium bowl, combine uncooked rice, dried tomatoes, dried minced onion, Italian seasoning, and dried minced garlic. Divide mixture among 8 small resealable plastic bags (about 1/2 cup mixture per bag). Seal and label. Store at room temperature for up to 3 months.
To make Herb and Tomato Risotto:
In a heavy, medium saucepan, bring 1 1/2 cups reduced-sodium chicken broth to boiling. Add the contents of 1 bag of the Herb and Tomato Risotto Mix. Return to boiling; reduce heat. Cover and simmer for 20 minutes, adding 1 cup desired frozen mixed vegetables for the last 5 minutes of cooking. Remove from heat. Let stand, covered, for 5 minutes. After standing, rice should be tender but slightly firm. If desired, stir in 2 tablespoons grated Parmesan or Romano cheese. Season to taste with ground black pepper. Makes 4 side-dish servings.
Herbed Tomato Risotto Mix Recipe
Servings
Diabetes-Friendly
Nutritional Info (Per serving):
Calories: 80, Saturated Fat: 0g, Sodium: 276mg, Dietary Fiber: 2g, Total Fat: 0g, Carbs: 17g, Sugars: 0g, Cholesterol: 0mg, Protein: 3g
Exchanges: Starch: 1
Carb Choices: 1
Recipe Source:
Total Time: 10 mins
Ingredients
• 3 1/4 cup(s) rice, arborio, 2 12-ounce packages
• 3/4 cup(s) tomato(es), sun-dried, thin strips dried tomatoes or snipped (not oil-packed)
• 3 tablespoon minced onion, dried
• 1 tablespoon Italian seasoning, dried
• 1 teaspoon garlic, dried, minced
Preparation
1. In a medium bowl, combine uncooked rice, dried tomatoes, dried minced onion, Italian seasoning, and dried minced garlic. Divide mixture among 8 small resealable plastic bags (about 1/2 cup mixture per bag). Seal and label. Store at room temperature for up to 3 months.
To make Herb and Tomato Risotto:
In a heavy, medium saucepan, bring 1 1/2 cups reduced-sodium chicken broth to boiling. Add the contents of 1 bag of the Herb and Tomato Risotto Mix. Return to boiling; reduce heat. Cover and simmer for 20 minutes, adding 1 cup desired frozen mixed vegetables for the last 5 minutes of cooking. Remove from heat. Let stand, covered, for 5 minutes. After standing, rice should be tender but slightly firm. If desired, stir in 2 tablespoons grated Parmesan or Romano cheese. Season to taste with ground black pepper. Makes 4 side-dish servings.
Are You Diabetic and Want Something Healthy To Eat?
Healthy Recipes for those who are diabetic.
Tiny Broccoli Quiches Recipe
Quick Info:
Servings
Contains Wheat/Gluten
Contains Dairy
Contains Egg
Vegetarian
Diabetes-Friendly
Nutritional Info (Per serving):
Calories: 123, Saturated Fat: 3g, Sodium: 179mg, Dietary Fiber: 0g, Total Fat: 7g, Carbs: 9g, Cholesterol: 5mg, Protein: 3g
Exchanges: Starch: 0.5, Lean Meat: 0.5, Fat: 1
Carb Choices: 0.5
Recipe Source:
Prep Time: 45 mins
Cook Time: 25 mins
Total Time: 1 h 10 mins
Ingredients
• 11 ounce(s) piecrust mix (for 2-crust pie)
• 5 ounce(s) broccoli, frozen chopped
• 3/4 cup(s) cheese, Swiss, shredded
• 1 cup(s) milk, fat-free
• 1/2 cup(s) refrigerated or frozen egg product, thawed, or 2 whole eggs, beaten
• 2 teaspoon dill, snipped or 1 teaspoon dried dill
• 1/4 teaspoon salt
Preparation
1. Preheat oven to 400°F. Lightly coat thirty-six 1 3/4-inch muffin cups with nonstick cooking spray. Set aside.
2. Prepare piecrust mix according to package directions. On a lightly floured surface, roll dough to slightly less than 1/8 inch thick. Using a 2 1/2-inch fluted round biscuit or cookie cutter, cut dough into circles. Reroll scraps, cutting additional circles. Line each muffin cup with a pastry circle.
3. Pat broccoli dry with paper towels. Divide broccoli and cheese evenly among pastry-lined muffin cups. In a small bowl, combine milk, egg product, dill, and salt; spoon about 2 teaspoons of the milk mixture into each muffin cup.
4. Bake about 25 minutes or until puffed and set. Cool in pans on wire racks for 5 minutes. Loosen and remove from pans. Serve warm.
Tiny Broccoli Quiches Recipe
Quick Info:
Servings
Contains Wheat/Gluten
Contains Dairy
Contains Egg
Vegetarian
Diabetes-Friendly
Nutritional Info (Per serving):
Calories: 123, Saturated Fat: 3g, Sodium: 179mg, Dietary Fiber: 0g, Total Fat: 7g, Carbs: 9g, Cholesterol: 5mg, Protein: 3g
Exchanges: Starch: 0.5, Lean Meat: 0.5, Fat: 1
Carb Choices: 0.5
Recipe Source:
Prep Time: 45 mins
Cook Time: 25 mins
Total Time: 1 h 10 mins
Ingredients
• 11 ounce(s) piecrust mix (for 2-crust pie)
• 5 ounce(s) broccoli, frozen chopped
• 3/4 cup(s) cheese, Swiss, shredded
• 1 cup(s) milk, fat-free
• 1/2 cup(s) refrigerated or frozen egg product, thawed, or 2 whole eggs, beaten
• 2 teaspoon dill, snipped or 1 teaspoon dried dill
• 1/4 teaspoon salt
Preparation
1. Preheat oven to 400°F. Lightly coat thirty-six 1 3/4-inch muffin cups with nonstick cooking spray. Set aside.
2. Prepare piecrust mix according to package directions. On a lightly floured surface, roll dough to slightly less than 1/8 inch thick. Using a 2 1/2-inch fluted round biscuit or cookie cutter, cut dough into circles. Reroll scraps, cutting additional circles. Line each muffin cup with a pastry circle.
3. Pat broccoli dry with paper towels. Divide broccoli and cheese evenly among pastry-lined muffin cups. In a small bowl, combine milk, egg product, dill, and salt; spoon about 2 teaspoons of the milk mixture into each muffin cup.
4. Bake about 25 minutes or until puffed and set. Cool in pans on wire racks for 5 minutes. Loosen and remove from pans. Serve warm.
Tuesday, August 24, 2010
You Can Help Children Avoid Type 2 Diabetes
Type 2 diabetes is affecting kids in a big way, but diet and exercise can help children avoid or reverse this condition.
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
Once upon a time, type 2 diabetes was called “adult-onset diabetes.” If children had diabetes, 99 times out of 100 it was type 1 diabetes; type 2 diabetes didn’t appear until midlife. Now, studies suggest that up to 45 percent of childhood diabetes cases are type 2 diabetes.
Type 2 Diabetes: Why the Increase?
“No one is certain why, but most experts believe that it is related in part to the obesity epidemic,” explains Frank Diamond, MD, clinical director for the University of South Florida Diabetes Center and professor of pediatrics at the University of South Florida in Tampa. “We now have approximately 17 percent of the pediatric population that is overweight. Genetically at-risk children may be acquiring the disease earlier because of the increased insulin resistance associated with their early obesity. We are seeing many children with adult weights in our pediatric clinics today.”
Dr. Diamond also notes that the increase may be due to a rise in the proportion of children with ethnic minority heritage that puts them at increased risk for type 2 diabetes.
Basically, says Paul Robertson, MD, president of medicine and science at the American Diabetes Association, and professor of medicine and pharmacology at the University of Washington in Seattle, the causes of childhood type 2 diabetes boil down to genetic risk mixed with physical inactivity and poor eating habits.
“We know if the diets are corrected and they lose the weight, the diabetes becomes undetectable,” says Dr. Robertson.
The first step to preventing type 2 diabetes in childhood is to face the fact that it can happen to children, says Diamond. Then be on guard for symptoms and ask for diabetes screening.
“Symptoms include tiring easily, thirst, and increased urination. A darkening of the skin (acanthosis nigricans) on the back of the neck, under the arms, and in the groin area is associated with obesity and [is] a common finding with newly diagnosed type 2 diabetes children,” he says.
Also, bear in mind that if you had gestational diabetes during your pregnancy, your children are at increased risk of type 2 diabetes.
“Especially in families with a positive family history of type 2 diabetes, avoidance of excessive weight gain and encouragement of an active lifestyle are extremely important and the best tools to avoid the development of type 2 diabetes,” says Diamond. Some children may be candidates for a drug called metformin.
Type 2 Diabetes: Testing
Parents who are concerned that their child might have diabetes should ask for a fasting glucose screening test. That test determines how much sugar is in the blood before a person has eaten.
“A value over 99 mg/dL is abnormal and suggests ‘impending’ diabetes or glucose intolerance. A value equal to or greater than 126 mg/dL is diagnostic of diabetes,” says Diamond.
Any results above the normal range should be red flags for you and your family to:
• Eat a healthy diet rich in whole grains, lean proteins, fruits, and veggies. You can get help changing your family’s diet from a dietitian, if necessary.
• Get at least 30 minutes of exercise a day.
• Help your child lose at least 5 percent of his body weight if he is overweight.
Remember, childhood type 2 diabetes is within your family’s control.
“Lose weight, be active, eat the right foods,” says Robertson. “Lifestyle modifications can do a great deal in terms of staving off type 2 diabetes.”
By Madeline Vann, MPH
Medically reviewed by Pat F. Bass III, MD, MPH
Once upon a time, type 2 diabetes was called “adult-onset diabetes.” If children had diabetes, 99 times out of 100 it was type 1 diabetes; type 2 diabetes didn’t appear until midlife. Now, studies suggest that up to 45 percent of childhood diabetes cases are type 2 diabetes.
Type 2 Diabetes: Why the Increase?
“No one is certain why, but most experts believe that it is related in part to the obesity epidemic,” explains Frank Diamond, MD, clinical director for the University of South Florida Diabetes Center and professor of pediatrics at the University of South Florida in Tampa. “We now have approximately 17 percent of the pediatric population that is overweight. Genetically at-risk children may be acquiring the disease earlier because of the increased insulin resistance associated with their early obesity. We are seeing many children with adult weights in our pediatric clinics today.”
Dr. Diamond also notes that the increase may be due to a rise in the proportion of children with ethnic minority heritage that puts them at increased risk for type 2 diabetes.
Basically, says Paul Robertson, MD, president of medicine and science at the American Diabetes Association, and professor of medicine and pharmacology at the University of Washington in Seattle, the causes of childhood type 2 diabetes boil down to genetic risk mixed with physical inactivity and poor eating habits.
“We know if the diets are corrected and they lose the weight, the diabetes becomes undetectable,” says Dr. Robertson.
The first step to preventing type 2 diabetes in childhood is to face the fact that it can happen to children, says Diamond. Then be on guard for symptoms and ask for diabetes screening.
“Symptoms include tiring easily, thirst, and increased urination. A darkening of the skin (acanthosis nigricans) on the back of the neck, under the arms, and in the groin area is associated with obesity and [is] a common finding with newly diagnosed type 2 diabetes children,” he says.
Also, bear in mind that if you had gestational diabetes during your pregnancy, your children are at increased risk of type 2 diabetes.
“Especially in families with a positive family history of type 2 diabetes, avoidance of excessive weight gain and encouragement of an active lifestyle are extremely important and the best tools to avoid the development of type 2 diabetes,” says Diamond. Some children may be candidates for a drug called metformin.
Type 2 Diabetes: Testing
Parents who are concerned that their child might have diabetes should ask for a fasting glucose screening test. That test determines how much sugar is in the blood before a person has eaten.
“A value over 99 mg/dL is abnormal and suggests ‘impending’ diabetes or glucose intolerance. A value equal to or greater than 126 mg/dL is diagnostic of diabetes,” says Diamond.
Any results above the normal range should be red flags for you and your family to:
• Eat a healthy diet rich in whole grains, lean proteins, fruits, and veggies. You can get help changing your family’s diet from a dietitian, if necessary.
• Get at least 30 minutes of exercise a day.
• Help your child lose at least 5 percent of his body weight if he is overweight.
Remember, childhood type 2 diabetes is within your family’s control.
“Lose weight, be active, eat the right foods,” says Robertson. “Lifestyle modifications can do a great deal in terms of staving off type 2 diabetes.”
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