Archive for December, 2010

Here is a question I recently received from FOODPICKER.org

I have recently been diagnosed with diabetes and my wife has pre-diabetes.  New Year’s Eve we always have a large celebration with cocktails and lots of food.  We are growing weary of the party this year given my new diagnosis.  Any tips on how we can still enjoy the party?

Answer:  Holiday celebrations can be a challenge, especially when there is an abundance of food and alcohol involved.  Here are some tips to how you can still enjoy the party without over indulging:

  • Mingle away from the food where you wont be as tempted to constantly graze.  Focus on catching up with old friends and not the food.
  • Remain active earlier in the day to burn additional calories that may be consumed at the celebration.
  • Eat a healthy, balanced meal/snack before the celebration – showing up hungry could lead to over eating.  If you snack, choose raw vegetables, pretzels or popcorn.  Avoid the cakes, cookies, and crackers.
  • Make sure to eat food while you drink alcohol.  Drinking alcohol without eating can  cause low blood sugar, or hypoglycemia, anywhere from 6-12 hours after consumption. If you are going to drink, do so in moderation. The American Heart Association describes moderation as men drinking no more than 2 drinks/day and women 1 drink/day.   One drink equates to 12 oz beer, 4 oz wine, and 1-1.5 oz spirits.
  • Monitor your portion sizes.
  • If you over-indulge, don’t be too hard on yourself!  Ask yourself what you change next time and go back to your usual healthy way of eating.



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Here is a question I recently received from FOODPICKER.org

I have diabetes and this time of year is the toughest for me.  It seems holiday treats/sweets are everywhere tempting me!  Is it ok to indulge a little?  If not, how can I build up enough will power to avoid holiday sweets?

Answer:  The motto I like to follow is everything is OK in moderation. With that being said, treating yourself to a sweet once in a while is okay, you just need to plan ahead.  Here are a few suggestions:

  • Watch your portion size – typically, 3 pieces of hard candy, 1 3inch cookie, or a 1inch square cake is generally 1 carbohydrate choice
  • Plan ahead – if you are attending a gathering where you may be tempted, either eat a balanced meal ahead of time or bring a snack along
  • Save sweets for special occasions like holidays, birthdays, etc
  • Keep treats/sweets out of your house.  Avoid this aisle at the grocery store when shopping.
  • Remain hydrated.  Our bodies cant always tell the difference between hunger and thirst.
  • Continue to exercise.  Not only is this a healthy practice but will also help lower your blood sugars and balance out some treats


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Here is a question I recently received from FOODPICKER.org:

I have pre-diabetes and have just been diagnosed with high blood pressure as well.  My doctor says to watch my sodium intake.  I feel like I’ve been hit with a double whammy!  In addition to trying to lose weight and watch my carb intake, I now have to watch my salt as well.  Could you give me some low salt ideas for dinner meals?

Answer:  Processed foods are one of the highest sources of sodium.  When preparing a meal, try to use as many fresh foods as possible, limiting the processed and ‘ready-to-eat’ items.  Foods you will want to incorporate include fresh fruits and vegetables, whole grains, lean meats, and lowfat dairy products.

Additional tips include:

  • Use fresh herbs and spices to season your meats and dishes instead of the salt shaker
  • If fresh fruits or vegetables are not an option, choose frozen before canned (If canned is a must, make sure to drain the water and then rinse)
  • Reduce or eliminate processed, canned, spoked or cured meats
  • Look for reduced sodium cheeses and boxed goods
  • Limit the foods you use that come in a box or are shelf-stable for long lengths of time


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