November is American Diabetes Month

November is American Diabetes Month.  According to the National Diabetes Statistics Report there are nearly 30 million Americans living with diabetes. There were 1.7 million new cases in 2012 and 25% of Americans over 65 have diabetes. This disease does not discriminate; young and old, male and female, and people of all racial and ethnic backgrounds are affected by diabetes.  Most of us have a family member, friend or co-worker who is living with diabetes.

The American Diabetes Association is busting some common myths about diabetes and lifestyle management for people living with diabetes.

Myth: Diabetes is caused by eating too much sugar.
Fact: Type 1 diabetes is caused by genetics and unknown factors and type 2 diabetes is caused by lifestyle choices and genetics.

Myth: Diabetes is not a serious disease.
Fact: Diabetes is a growing epidemic that takes a physical, emotional and financial toll.

Myth: You have to lose a lot of weight for diabetes to improve.
Fact: Losing 7% of your body weight can offer significant health benefits.

Myth: People who use insulin are unsafe drivers.
Fact: Most people who use insulin can operate motor vehicles safely.

Myth: Healthy foods won't raise my blood glucose.
Fact: Eating too much of any food, even a healthy food like fruit, can lead to high blood glucose.

Myth: People with diabetes can't get tattoos.
Fact: It is considered safe as long as diabetes is well controlled.

Myth: People with diabetes are more likely to get colds and other illnesses.
Fact: People with diabetes are not more likely to get ill however the illness can make blood glucose difficult to control.

Myth: It's possible to have just "a little" diabetes.
Fact: Everyone who has diabetes runs the risk of serious complications.

Myth: People with diabetes can feel when their blood glucose level goes too low.
Fact: Not always, some people can't feel symptoms of hypoglycemia.

Myth: People with diabetes cannot eat sweets or chocolate.
Fact: If eaten in the correct portions as part of a healthy meal plan, or combined with exercise, sweets and desserts can be eaten by people with diabetes.

For more information on diabetes and lifestyle management visit the American Diabetes Association at diabetes.org.

-Julie

Trick or Treat!

As many of my friends know Halloween is my favorite holiday and it also happens to be my birthday.  I must have been born with a sweet tooth!  Not only did I get a bag full of candy from trick or treating but I also had birthday parties complete with cake and ice cream.  Now you can understand why this is my favorite holiday. 

I still enjoy Halloween a lot as an adult however as a Registered Dietitian I can't help but be amazed at all the candy that is consumed and consider the effect it can have on blood glucose.  Ever year more than 35 million pounds of candy corn is sold.  This is equivalent to 9 billion pieces which is enough to circle the moon 9 times if laid out end to end.  Impressive or frightening? I can't decide!

I encourage everyone to enjoy the holiday and all the tasty treats but don't get tricked into overindulging.  I suggest limiting candy consumption to 1-2 carbohydrate servings with meals and snacks.  To keep blood glucose from rising rapidly I recommend pairing this with a protein-rich or fiber-rich food.  Below is a list of 1 carbohydrate servings of popular Halloween candy.

• 3 Musketers = 3 miniature bars
• Bottle Caps = 10 pieces
• Ande's Mints = 5 mints
• Butterfinger = 1 fun size bar
• Dove Milk Chocolate Promises = 3 pieces
• Gummy Bears = 6 pieces
• Hershey's Kisses = 5 pieces
• Junior Mints = 1 small box
• M&M's = 1 mini pack
• Milk Duds = 7 pieces
• Nerds = 1 tablespoon
• Now & Later = 5 pieces
• Reese's Mini Cups = 4 pieces
• Starburst = 4 pieces
• Tootsie Rool Mini Chews = 15 pieces
• Twizzlers = 2 pieces
• Werther's Original Hard Candy = 3 pieces

Remember, there are many fun Halloween activites that aren't focused on sweets.  Pumpkin carving, haunted houses, parades and costume parties are just a few ways to celebrate without the calories, added sugar and trans fat.  Whatever your plans may be, we wish you a fun and safe Halloween.

-Julie

Going Green

This week for Wellness Wednesday we're talking about how we can "go green" with our nutrition.  When we think of leafy greens we usually think of salads.  While we love a good, tasty salad we want to encourage our friends to incorporate dark green vegetables into their diets in different ways. 

Leafy greens are versatile and have many flavors to compliment different dishes.  Winter greens like cabbage, collard greens, kale and mustard greens are more tender and sweet during cooler months.  Spinach, chard and lettuces are at their peak during springtime.  Try sauteeing, blanching steaming, juicing or blending your favorite greens to give your meals and snacks a nutritional boost.

Cruciferous vegetables like kale, collard greens and cabbage have been recognized for their potential role in cancer prevention.  Leafy greens are low in calories and carbohydrate and high in micronutrients.  Most dark leafy greens are high in vitamins A, C and K.  They are also great sources of fiber and potassium.  The Dietary Guidelines for Americans recommends at least 1.5 cups of dark green vegetables per week, we think you can do better than that!

I love to start the day with a green smoothie.  A green smoothie is delicious, light and full of the nutrients I need to get going in the morning.  Below is a recipe from Simple Green Smoothies that you can use for meals or snacks to keep you nourished throughout the day.

Ingredients:
-1 Cup Dark Leafy Greens (Spinach, Kale, Chard, whatever is in the fridge)
-1 Cup Milk (any kind, I prefer Almond) or Water (Coconut Water is delicious!)
-1.5 Cups Fruit (Banana, Berries, Mango, Avocado, etc)
*Optional-Protein Powder, Chia Seeds, Flax Meal, Coconut Oil or Almond Butter*

Blend your leafy greens with your liquid first then add your fruit and blend again.  If you choose to include one of the "optional" ingredients add at the end and blend once more. This recipe makes about 16 ounces of tasty, green smoothie.

Enjoy the rest of your week!

-Julie