Running for a Cause

I am participating in the Arizona P.F. Chang’s Rock and Roll half marathon (13.1 miles) on January 16, 2011 in Tempe, AZ and am running on the Perez Running Team for G.O. Ministries. All proceeds will fund the mission work of Alan and Jackie Perez in the Dominican Republic and Haiti. This holiday season I would prefer to pledge my money towards this cause rather than receive gifts please. If you like to help me achieve this goal or want more information about the organization I am working with, please check out the websites below. Thank you!

http://www.go-ministries.org/

http://www.alanandjackie.blogspot.com

http://www.irunforhisglory.blogspot.com

Update

So it has been a few weeks since I last blogged and I apologize to my faithful followers for this fact.. I was just super busy! Last minute I found out a got to attend the Food and Nutrition Conference and Expo 2010 (FNCE) paid for partly by Arizona State University. Of course, I had to drop everything and go but that left a few other things unattended for a few! I have also become a part of the Let's Move Initiative in Arizona as a Coordinator Assistant. I have completed my assignment with FOODPICKER.org so please check out my sections in the bars/shakes category. I will still be doing some diabetes posting and also other nutrition related areas too. If you have any questions you need help with, feel free to ask anytime. Here are some pictures of what I have been doing lately for your enjoyment :) Happy Thanksgiving too... I will be a part of this event and will be serving ASU students a traditional meal!

Diabetes and Lunch Ideas

Here is a question I recently received from FOODPICKER.org

Question: I have diabetes and work long hours. I usually eat lunch at my desk while working. I'm struggling with what I can have for lunch. Could you give me some tips on what to pack for lunch at work?

Answer: Packing your lunch can be a great way to control what eat and limit portion size if done correctly. But bring a lunch typically is an easier way to avoid traps like over eating that dining out can cause. Packing a lunch is a great way to get good nutrients like fruits, whole grains, and lean protein into your meal. Just be careful not to pack the wrong kinds of foods. A good suggestion is to pre-make some lunches on Sunday so they are easy to grab during the busy week!
Here are some lunch ideas to pack at home and bring with you to work:

Grain-Based Salad (510 Calories, 56% from Carbohydrate):

• 1/2 cup chickpeas
• 2/3 cup cooked barley, brown rice or quinoa
• 3 oz cooked and diced skinless chicken breast
• 1/2 diced red pepper
• 2 Tbsp reduced-fat raspberry walnut salad dressing
• 8 chopped dried apricot halves

Lunchables (505 Calories, 54% from Carbohydrate):

• 10 low-fat whole-wheat crackers
• 3 oz sliced turkey breast
• 2 oz sliced low-fat cheese
• 1 apple
• 1 cup baby carrots
• 3 gingersnaps

Wrap (496 Calories, 57% from Carbohydrate):

• 2 low-fat turkey and ham wraps
• 1 cup sliced cucumbers
• 1 clementine
• 6 almonds

Old, Faithful PB&J (460 Caloires, 53% from Carbohydrate):

• Peanut Butter and Jelly Sandwich made with 2 Tbsp peanut butter, 2 tsp diet jelly, and 2 slices of whole wheat bread
• 1 orange
• 6 oz fat-free yogurt

Veggie (450 Calories, 59% from Carbohydrate):

• 15 baked snack chips and 1 sliced red pepper
• 1/3 cup hummus for dipping
• 1 large fresh pear
• 1 oz low-fat cheddar cheese
• 4 walnuts

Pre-Diabetes and Vegatables

Here is a question I recently received from FOODPICKER.org

Question: I was just diagnosis with pre-diabetes. The nurse told me to eat lots of vegetables. Could you please tell me what "lots of vegetables" mean and what type of vegetables to consume? Also, how should I prepare them?

Answer: Non-starchy vegetables are the best source as they are low in carbohydrates as well as calories. Plus vegetables are a good sources of many important nutrients like fiber, vitamins, and minerals. To prepare your vegetables, it is best to not add additional salt or fat. Instead use herbs and spices to add flavor without calories, fat, or extra salt. Steaming, grilling, baking, or even microwaving vegetable are good cooking options. For good health, try to eat at least 3-5 serving of vegetables a day (non-starchy vegetables preferred). 

According to the Mayo Clinic, one serving (exchange) of a nonstarchy vegetable usually contains 5 grams of carbohydrate, 2 grams of protein, no fat and only 25 calories. For the vegetables listed below, one exchange equals 1/2 cup cooked vegetables or vegetable juice, or 1 cup raw vegetables. If you eat 1 1/2 cups or more of cooked vegetables or 3 cups or more of raw vegetables in a meal, count them as one carbohydrate exchange.

Non-Starchy Vegetables Include:

• Amaranth
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Beans: green, Italian, wax
• Bean sprouts
• Beets
• Broccoli
• Brussels sprouts
• Cabbage: bok choy, Chinese, green
• Carrots
• Cauliflower
• Celery
• Chayote
• Cucumber
• Eggplant
• Green onions or scallions
• Greens: collard, kale, mustard, turnip
• Jicama
• Kohlrabi
• Leeks
• Mixed vegetables without corn, peas or pasta
• Mung bean sprouts
• Mushrooms
• Okra
• Onions
• Oriental radish or daikon
• Pea pods
• Peppers, all varieties
• Radishes
• Rutabaga
• Sauerkraut
• Soybean sprouts
• Spinach
• Sugar snap peas
• Summer squash
• Swiss chard
• Tomato: raw, canned, sauce, juice
• Turnips
• Vegetable juice cocktail
• Water chestnuts
• Zucchini

Slimming Recipe?

I found this recipe in a magazine and plan to make them soon. I think this would make a great Halloween party appetizer, just watch out as it is alittle carb high. I hope you enjoy them as much as I will :)

Sweet Cinnamon Fritter Fries

NUTRITION INFO PER SERVING (1/3rd of recipe including syrup): 144 calories, 1g fat, 295mg sodium, 41g carbs, 12g fiber, 3g sugars, 5g protein 

Type 2 Diabetes Friendly Mexican Food?

Here is a question I recently received from FOODPICKER.org


Question: I have type 2 diabetes and love Mexican food. Could you give me some tips on what to order at my favorite Mexican restaurant?


Answer: Dining out can quickly become a challenge if not handled correctly. Especially since portion sizes have expanded and you might not be aware of all the ingredients a dish contains! I have lost count of how many times I have asked a waiter/waitress if I dish contains onion for example (as i strongly dislike them) and have been told no onion, only to receive them in my dish! Ok, that is my soap box for today... but I still encourage you to ask so you can try to make an informed decisions. Many restaurants are offering low carb options, that are even directly stated on the menu. Portion size is a big carb trap though, so be aware that most dishes are 2+ portions actually. Below are some general good guidelines to be aware of  and remember to savor and enjoy your meal alittle too :)

Avoid the following diabetes meal plan busters:

• dishes made with fried tortillas (chimichangas, taquitos, empanadas)
• refried beans with cheese/queso
• sour cream
• excess tortilla chips
• "sweet" alcohol drinks like cocktails
• ground beef dishes
• large platters of nachos

Enjoy these Mexican items instead:

• beans, grilled chicken, or steak (not ground beef) fillings
• entrees made with soft flour tortillas (burritos, tostadas, carnitas)
• grilled lime-flavored shrimp
• bean enchiladas with cilantro and onions on top
• tasty salsas
• fresh sauteed veggies
• a small amount of guacamole or fresh avocado salad
• grilled chicken or steak fajitas - lunch portions are great options
• fresh salads with grilled chicken (skip the giant tortilla shell)
• tortilla soup

Good Diabetes Reference Tools

Here are some tools that might be helpful in managing your diabetes courtesy of FOODPICKER.org

Diabetes Tools

What type of bread to eat?

Here is a question I received recently from FOODPICKER.org

Question:

My husband has diabetes and we always eat whole wheat bread but wanted something different for a change. Is rye bread or sourdough as good of an option as whole wheat?

Answer: 

Whole grain and fiber are keys when consuming bread or carbohydrates. Fiber helps move foods along the digestive tract and adds bulk to stool to speed its passage through the bowel and promote regular bowel movements. Fiber also delays sugar absorption, helping to better control blood sugar levels. Make sure to check out the nutritional label when buying bread products and look for whole grains in the ingredients and the amount of fiber present. Comparing nutrition labels of rye with whole grain bread for example will help you determine the fiber ratio. Typically rye has 1 g of fiber compared to 3+ g in whole wheat bread. Remember that bread is a carbohydrate, you will want to watch portion sizes and include it in your carbohydrate counting totals.  Generally, one slice of bread is 15 grams carbohydrate or 1 carbohydrate choice.

The goal for all Americans is to consume 25 to 35 grams of fiber per day. The best way to increase your fiber intake is to eat more of these fiber-rich foods:

• Fresh fruits and vegetables
• Cooked dried beans and peas
• Whole grain breads, cereals, and crackers
• Brown rice
• Bran products

Yummy Recipe!

I love just about anything with cheese (or chocolate).. it is a weakness of mine!!! This recipe looks really yummy and healthy too with all the spinach. Enjoy... I took a mindful eating class this week and will be sharing some more details later. But for now.. Eat what you love and love what you eat is my motto!


Parmesan Spinach Cakes :)

Nutrition Information

Per serving: 141 calories, 8g fat, 13g protein, 2g fiber, 456mg sodium

Protein Requirements

Here is a recent question from FOODPICKER.org

Question: Since I've been diagnosed with diabetes, a lot of people have given me advice about how much carbohydrates and fat to eat. I am wondering about protein. How much protein should I get in my diet and from what foods besides meat?

Answer: A typically protein requirement is 0.8 g per kilogram of body weight for healthy individuals. However, it is always best to check with your doctor, especially if you have kidney problems. Otherwise a general rule is to get 10-20% of your total calories from protein sources. It is best to spread out your protein consumption through the whole day, just like you spread out your carbohydrate intake daily. It can also be recommended that you consume protein and carbohydrate at a meal since protein helps to slow down the absorption of carbohydrates!

Protein is in all animal foods and some plant foods in a smaller amount. Plant foods that have a fair amount of protein in them are pinto, kidney, and red beans, lentils, tofu and split peas. Try to eat nonfat or skim milk products as a low-fat protein source. Eat at least 2 servings of fish such as salmon per week since eating fish provides healthy polyunsaturated fats called omega-3 fatty acids.

Great Fall Recipe Ideas.. Yum

So i wanted to start a recipe list going to help diabetics learn that food can taste good and be carbohydrate friendly too. Today the recipes are compliments of the Mayo Clinic. So here is my picks on some yummy fall menu options.. Feel free to let em know if you have any recipes or favorites too!

Eggplant with toasted spices: eggplant is one of my favorite foods and I hope it becomes one of yours too!

Cranberry spritzer: everyone deserves alittle mocktail option.

Baked apples with cherries and almonds: a great dessert treat that is less that 2 carbohydrate servings!

Cornmeal crusted sole with chili vinaigrette: tasty fish dish. 

Enjoy food and eat healthy too :)

Ideal Blood Sugar

Here is my weekly question from FOODPICKER.org

Question: I have diabetes and my blood sugar is all over the map. Could you please tell me the ideal blood sugar level?

Answer: Blood sugar goal levels depend on when you are testing and your activity level too.

According to the American Diabetes Association, they recommendations are as follows for adults:

Glycemic control
A1C	<7.0%
Preprandial plasma glucose (before a meal)	70–130 mg/dl (5.0–7.2 mmol/l)
Postprandial plasma glucose (after a meal)	<180 mg/dl (<10.0 mmol/l)
Talk to your doctor to determine your ideal blood glucose level

When you finish the blood glucose check, write down your results and review them to see how food, activity and stress affect your blood glucose. Take a close look at your blood glucose record to see if your level is too high or too low several days in a row at about the same time. If the same thing keeps happening, it might be time to discuss changing your plan with your doctor. Tight glucose control or consistent has been shown to help reduce complications.  

Try Tofu?

I saw this recipe from the Whole Foods Website and thought is was a simply way to try tofu. plus is only has 2 g of carbohydrates (these turn into glucose in the body typically and are what diabetic monitor)! Plus it is low in fat too. You could also season it alittle with herbs and spices for extra flavor and variety :) I tried this recipe and it is easy and tastes good. I suggest soon seasoning just don't go overboard and end up with extra calories or sodium! I hope you enjoy.

Easy Baked Tofu

What is Diabetes?

So before I start discussing diet or what to eat.. we need to all be aware of what diabetes is and what causes it. Don't worry, I don't plan on getting overly technically and will try not to use excessively large words.  

Diabetes is a type of metabolic disorder. Metabolism is the way our bodies digests food to use it for energy, growth, or even repair. Most of what we eat is digested into a sugar called glucose. Glucose is a form of sugar present in our blood and serves as a primary source of fuel for our bodies. In order for glucose to enter our bodies cells, it needs insulin. Insulin couples with glucose and makes it possible to enter into a cell and be used for energy. Insulin is a type of hormone and is produced by the pancreas. After eating, the pancreas is signaled automatically to release adequate insulin so glucose in the blood can enter the cells. With the aid of insulin, blood glucose is lowed as glucose enters the cells. A person with diabetes has a condition that creates an increase in blood glucose. This can be related to not enough insulin produced, no insulin produced, or has cells that do not properly respond to the insulin produced from the pancreas. This creates too much glucose that can build up in the blood. As a result it can not be correctly used as fuel for the body cells. This excess glucose that is not being used for energy has no good place to go now and can reek havoc on other areas of the body. We will discuss some of this havoc in another posting. 

I hope this provides you with a good, working understanding of diabetes so far. Feel free to leave any questions or comments on this topic. I also was planning to share some diabetic friendly recipes so let me know if you have any preferences! All ideas are welcomed and appreciated :)

 

My First Post

Good Evening,

My name is Carol and I am currently a senior in dietetics at Arizona State University. I recently volunteered for an opportunity with FoodPicker.org to help spread the wealth of information out there on nutrition and education for diabetes. I am very excited to start blogging to share what I’ve learned from my education and to help people with diabetes live their lives to the fullest through proper diet, and find enjoyment it too!

It took my a while to find my home in dietetics. After high school, I attended the University of Nevada, Las Vegas with the intent of becoming a physical therapist. I soon felt out of place in college and went to pursue an education in massage therapy in fall 2002. I feel in love with the abilities I possessed to be able to help people feel better. I expanded to become a fitness trainer are well in 2004. I quickly realize that there was more to health and physical fitness than just working out. Nutrition just became a natural stepping stone in my career and desires to help people feel better and improve their health! Over the years I have worked along side many medical professionals and have worked in various aspects of nutrition during my educational endeavors. 

I realize that being diagnosed with diabetes can be a nerve racking and scary time for many people. However, it is also a great opportunity to take charge of your health and create your own healthier future! I am here to assist you on this journey of exploration and knowledge development. Please feel free to add any comments, concerns, or questions. Currently my main goal of this blog is to address various topics of nutrition in diabetes and to equip readers with nutritional knowledge to make diabetes management easy and enjoyable. Check out FoodPicker.org for more information.