Diabetes SideDish

Kicking Off National Nutrition Month with My 100th Blog Post!

Since I have been away from my blog for a while I thought it fitting to start posting again in celebration of National Nutrition Month, and as I pulled up my blog I realized this would be my 100th post!

So to kick off this month I would like to share some interesting tidbits from an article in the issue of Diabetes Forecast I just received.  Christy L. Parkin, associate editor, talks about a lecture Michael Roizen, MD, chief wellness officer at the Cleveland Clinic, gave at the annual meeting for diabetes educators last summer.

The topic was the genetic influence on aging and how we can prevent diabetes or diabetes complications.

Here are my two favorite quotes from this article . . . .

• By the time you reach 50, lifestyle dictates 80% of how you age, and only 20% is genes

• Four factors cause 75 percent of chronic diseases and they are all within our control . . . tobacco, food choices/portions, inactivity, and stress

What I take away from this is that since I am now 40 something with a family history of diabetes, it is even more important for me to stay active, control portions, make healthy food choices and practice stress management. Yet our tendency as we age is to get less activity and gain weight. Guess this gives me another reason to get on my treadmill tomorrow!

 

 

Stay tuned for more

Do You Have a Holistic Health Vision for Diabetes Wellness this New Year?

Do you make New Years Resolutions?

Well, most people don't and I guess I don't either but I do find it inspiring to sit down and put on paper my life goals, if you will , for the year ahead. I think most of us are afraid to make resolutions because we know they usually don't last and then we feel like a failure. However, after the hustle and bustle of the holidays I do find it energizing to get out the new calendar and look ahead to what I want to accomplish in the coming months.

You might not call them New Years Resolutions but if you have diabetes or prediabetes you might have ideas in your mind of wanting to lose weight to reverse diabetes, or reduce medications, or start eating better and exercising so you have more energy to do certain things. These thoughts can be very useful as part of a diabetes health vision for the new year.

Most diabetes health goals may be related to weight loss, food and exercise but don't forget the that other areas of our life affect our health and diabetes as well.

Consider these questions and thoughts as you think about your health and diabetes wellness goals for the New Year.

• How is my emotional health? Are my relationships with spouse, family, and friends strong? This is an important part of happiness and wellness and if these relationships are suffering it will also affect our physical health. Do you have someone you can talk to when the stress of life is overwhelming? Are you spending time in hobbies or activities you really enjoy? My emotional health activities include gardening, tennis and hiking in the nice weather months and cooking or reading in winter months.
• How is my financial health? Diabetes can be a very costly health problem. There are several cost saving strategies for diabetes supplies and medications that are available. Exercise and healthy food can also fit into a tight budget. These are topics that I often discuss with clients as their diabetes nutrition coach, but beyond diabetes and health costs, getting control of our overall financial health can also take a big stress off our mind and help us focus on physical wellness.
• How is my spiritual health?  When everything else is falling apart, having a strong spiritual foundation is often what gets us through tough times.  Faith and hope are very powerful healing elements. For me this past year has been very challenging emotionally with my family experiencing job losses, health challenges and just a few weeks ago the sudden death of one of my sisters. My faith in God and knowing she is in a happier peaceful place brings comfort and helps me accept the loss.
• How is my job/career/work health?  I have to admit that I am often guilty of working too much and the past few months so much that it has started to have a negative affect on my physical and emotional health. One of my goals for the new year is to get this back into balance and focus more on doing the work I enjoy - coaching, teaching and writing for people searching for a better life where diabetes is not taking away their health.
• How is my physical health? We all know we are supposed to eat healthy and exercise, right? It's not the knowing WHAT to do.  It's finding the answers to HOW to get it done. If you have been trying to find those answers but are just frustrated and are afraid to even set goals for fear of failure, maybe I can help. My focus this year will be on coaching individuals toward that diabetes wellness vision. I will be working on tools and articles to add to my website but if you would like to talk about how I might be able to help you reach your vision of diabetes health, send me an email and we will set up a phone call to discuss what type of program might fit your needs.

Now, go grab a cup of coffee, tea, or hot cocoa and sit down to plan your holistic health vision for the new year!

 

Will Our Kids Be Suffering from Diabetes in 40 Years?

 I usually don't pay too much attention to diabetes statistics because they don't help me change diabetes in any way. But after reading the latest CDC statistics about how the rate of diabetes could double or almost triple by the year 2050 it made me think . . . not about how I will be in my 80s and could be suffering the effects of diabetes . . . but  . . . will my kids be struggling with diabetes?

In 40 years they will be in their 50s and considering the very strong family history of diabetes, their chances of getting diabetes at a younger age are much higher.

How do we turn this diabetes train around? We know from studies that healthy food choices and activity are very effective in preventing or slowing down diabetes. Every day I talk about this to my clients but am I doing enough for my kids to really help them prevent diabetes?  With the fast paced world we live in today I have teenagers that are constantly on the go and I know my family eats too much processed food. In my professional opinion I feel the two biggest problems leading to Type 2 diabetes today are processed foods and portions too big. So what can I do about it?

One thing I will commit to this month is cooking more meals at home with few processed foods. I will also share my thoughts, experiences, and more diabetes tips with you along the way.

What can you do this month to change your life in the direction of reversing diabetes for you, your children, or grandchildren? I know it is not an easy task but every small step we can take will be a step in the right direction. I would love to hear your comments or what you are doing with food or activity to help your family prevent or reverse diabetes!

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!

Beat Diabetes with a Color Filled Plate

Here's a short message to remind you of the power of fruits and vegetables in fighting disease  - especially diabetes.   (and be sure to check out the video link below)

How will more fruits and veggies help diabetes?

• Low calorie to help you lose weight and prevent diabetes.
• Lower carb to lower insulin needs.
• Great source of potassium to help lower blood pressure.
• Loaded with phytochemicals that fight heart disease, cancer and other health problems.
• Great source of fiber.
• Sodium free.
• Most are naturally fat free and those that do have fat contain heart healthy fat.
• Great source of vitamin C.

• Eating more replaces high calorie starches and sweets that are unhealthy.

There is one catch. You have to make the effort to change your eating and food buying habits. This takes time and effort but is well worth the payoff of preventing diabetes, lowering blood pressure, cholesterol and losing weight. This is probably the most powerful diet change you can make.

Start small by choosing one meal to add vegetables and one snack to add a fruit. Take advantage of fruits and veggies in season when they taste better and cost less. Check out the farmers markets or try growing something of your own!

To get you motivated check out this great 2 minute video and start to Color Yourself Healthy!

My Dad's Diabetes is My Inspiration

"It's only when you grow up, and step back from him, or leave him for your own career and your own home - it's only then that you can measure his greatness and fully appreciate it. Pride reinforces love."

Margaret Truman

 

A few days ago I started talking about diabetes in women and told you I would be posting more on that topic over the next few weeks. I will be doing that as promised but since it is Father's Day today I felt it appropriate to tell you about the reason for my life work - my dad.

When I was 12 my dad was diagnosed with Type 2 diabetes. He has now lived with diabetes for almost 30 years. Although I knew nothing about diabetes as a teenager, once I began learning about diabetes in college I immediately knew where I wanted to focus my career. 

I have seen many struggles he has suffered with medications, feeling lousy, financial burden, craving sweets, irritability, eye surgeries, and many other physical and emotional ups and downs that go with diabetes. His father also had diabetes.  I have never asked him what went through his mind when the doctors told him he also had diabetes but I am guessing they were not happy thoughts. I know for many years he did not have control of his blood sugar and did not want to talk about his diabetes. Now I understand much more about the reasons why.

I have learned a lot from my college courses and continuing education over the years but life has been one of the best educators of all. Clinical expectations are very focused on numbers  - getting blood sugar, weight, cholesterol, and blood pressure in control. But the 2 most powerful skills are often those that people dealing with diabetes need most - listening and understanding.

Dealing with diabetes can be a daily struggle - physically, mentally and financially. My mission in the services I provide and the information I share on this blog is all about helping people prevent diabetes as long as possible.  I have been able to help my dad finally take control of his diabetes and have been able to keep my prediabetes from progressing to diabetes for 12 years. Now I look forward to sharing my knowledge and understanding with you!

Do you have someone who has inspired you to learn more about diabetes? Please share your comments!