by kelsey | Nov 7, 2013 | Diabetes, Diet, Wellness/Health
There’s a lot of buzz about carbohydrates….are they good? Are they bad? How much should you have? , etc etc etc. Since we are discussing diabetes in celebration of National Diabetes Month, I thought it would be appropriate to discuss carbohydrates. Carbohydrates are the main (and best) source of energy for your brain and central nervous system. Carbohydrates are essential for energy; however they raise your blood sugar levels higher and faster than any other kind of food. Carbohydrates are essential for your body to be able to sustain energy, so just like a car needs the right type of fuel (gas) to run, you need the right kind of fuel (food) to function and be healthy. To sustain energy, your body needs adequate carbohydrates: 50-60% of your total calories should come from carbohydrates. Cutting out all carbs can be very detrimental to our body, especially our brain, central nervous system, liver, kidneys, and heart. Because they are an excellent source of energy, but they do raise blood sugars, it’s important to recognize the types of carbohydrates and how to count them in efforts of controlling your blood sugars while still maintaining good health and adequate energy..
Carbohydrates are found in the following:
Starches: found in grains, some vegetables, and beans.
- Grains: bread, pasta, cereal, tortillas, rice
- Starchy Vegetables: potatoes, peas, corn, yams, squash
- Beans: kidney beans, pinto beans, black beans, garbanzo beans, and lentils
- **The best and recommended sources of starches are whole grains…choose them over the white, refined grains!
Sugars: found naturally in foods or added to foods.
- Natural Sugars: fruits, fruit juices, dairy products, honey, and molasses.
- Added Sugars: desserts, processed foods, candy, regular soda, and fruit drinks.
- **Natural sugars are better than added sugars, but large quantities of them can still raise your blood sugars…we recommend getting at 2-3 fruits and 3 servings of veggies/day. Anytime you can limit or eliminate the added sugars, do so!
To aid in ideal blood sugar control, we recommend a moderate intake of carbohydrates which means about 45-60g/meal and 15-30g/snack with several small meals and snacks throughout the day. I visit with patients daily about finding the right balance in their intake. If you would like help managing your blood sugars, to learn more about diabetes self care, or a personalized nutrition plan, be sure to contact me for further help!
-Kelsey Raml, MS, RD, LN
by kelsey | Nov 6, 2013 | Diabetes
November marks American Diabetes Month. November is a time to bring awareness about the disease and promote healthy living, in efforts to decrease risk for this disease. Statistics show that nearly 26 million children and adults in the U.S. have diabetes and another 79 million have prediabetes. The estimated cost to care for those diagnosed with diabetes in the U.S. is about $174 billion (eatright.org). Diabetes is a disease that can be fairly well controlled by proper diet, activity, and med management. If not managed appropriately, diabetes can have serious long term side effects such as blindness, leg and foot amputations, kidney disease, and even death.
Your providers at the Brown Clinic provide you with a top-notch multidisciplinary team to give you the best care for treating diabetes and prediabetes. Care always starts with your primary provider (MD, CNP, PA) to help you create the best plan of treatment. Your provider may then refer you to other disciplines for specialized help such as myself for nutrition therapy, Deidra Van Gilder, PharmD for medication and insulin management, and Dr. Torness for your foot care needs.
If you have prediabetes or diabetes and you see me for nutrition therapy, we will review your diet and discuss ways to improve it to help improve your blood sugars. We may also discuss carb counting/exchanges, portion sizes, label reading, plate method, weight management strategies, and ways to be more active. I also provide education on diabetes self care and glucometer use. Sometimes all of these topics can be confusing and you aren’t sure what to believe when you read about it online or you need further education, thus a Registered Dietitian, like myself can help you create a plan to fit your needs and your lifestyle and help you learn and understand what is best for you and your needs. If light of Diabetes Month, we encourage you to put you and your health first and learn more about ways to prevent and manage diabetes. If you would like to learn more about our services, be sure to contact us today!
-Kelsey Raml, MS, RD, LN
by kelsey | Oct 31, 2013 | Diet, Holidays, Weight Management, Wellness/Health
Happy Halloween!! Today is always a fun holiday enjoyed by all! Costumes and candy fill our day and consume our thoughts. I was talking to my 4 year old niece about Halloween a few days ago and she was telling me that she gets to have one treat a day because if she eats too much candy, “her teeth will fall out and her belly will hurt.” I had to laugh because I can tell her mom (who’s a dentist) and her dad (who’s a doctor) have been doing some very good coaching and parenting! She then went on to tell me that carrots and apples are a much better choice….oh yes, she made her auntie proud! 😉 It was a pretty comical conversation (as many are with 4 year olds), but I have to tell you, she and her parents are right on track with setting the recommended ground rules before Halloween. It’s important to allow them to splurge and have some fun today, but you will want to set some ground rules before they leave for trick-or-treating. Spreading the candy out over a period of time and following a “Treat-Schedule” will allow them to enjoy it, but not over-do it. Encourage them to make piles of their favorite candy and not-so-favorites and consider donating the not-so-favorites to a local shelter or send to those serving our country overseas. And most of all, encourage your child to focus on the fun of the holiday which includes being with friends and family and dressing up, with less focus on the candy.
We hope your day is filled with more tricks than treats! Enjoy!
-Kelsey
by kelsey | Oct 30, 2013 | Diet, Weight Management, Wellness/Health
It’s the middle of the afternoon and you are struggling to keep your eyes open and focus. You keep yawning and you’re thinking isn’t it 5’oclock yet?! Has this ever happened to you? I’m sure it has! Many of us can have lows in our energy levels and we often turn to caffeine to rev us back up…which isn’t always the best or smartest choice. Here are some tips to help you keep your energy levels stable and get you through the day!
- Eat consistently throughout the day. I am sure you have heard me say it before, but this really does apply to energy levels. Eating small amounts every 3-4 hours can aid in a healthy metabolism, blood sugar control, and ward off extreme hunger. It will also help you be more focused and attentive!
- Avoid heavy eating (ie-gravys, fried foods, rich foods, etc). Eating more moderately or lightly will help curb your cravings and reduce overeating which often results in feeling sluggish and sleepy (like on Thanksgiving!).
- Focus on balance. It’s really important to eat well balanced meals that include lean proteins, fruits and veggies, whole grains, and low fat dairy. Each food source offers the body various nutrients and a balance of these is best for fueling the body.
- Make healthy snacks. Snacks should be about 100-200 calories and have a balance of protein and fiber rich carbs. This balance stays with you and lasts longer, further helping sustain energy and blood sugar control. A piece of fruit with a handful of almonds, low fat string cheese and a few whole grain crackers, or yogurt and berries are some good choices.
- Watch the caffeine and sugar. Avoid soda, sugary coffee, and energy drinks as these foods will give you an energy boost, but it’s only short term, which result in a big energy crash an hour or two later. Instead choose water or unsweetened tea.
- Get good sleep. It’s really important to get a good nights rest, which includes at least 7-8 hours of sleep. This will help you wake up rested and ready to make the most of your day!
-Kelsey Raml, MS, RD, LN
by kelsey | Oct 29, 2013 | Exercise, Family, Weight Management, Wellness/Health
As you’ve been learning, we are starting a new kids wellness program called Strive Kids and one component of the program is helping families learn how to be more active while making it fun. Children need at least 60 minutes of activity a day. Meeting this activity recommendation will not only promote a healthy weight, but also ward off diseases like diabetes, heart disease, and cancer. This 60 minutes does not have to be all at once though…it can be spread throughout their day. You may consider the following tips to help you and your child be more active:
- Join a sports team or try a new physical activity.
- Take a walk or turn up the tunes and do some dancing indoors after your supper meal.
- Instead of catching a movie or watching TV, pick an activity that requires movement such as laser tag, bowling or miniature golf.
- Give children toys that encourage physical activity like balls, kites, hula hoops, Frisbee and jump ropes.
- Limit TV time and keep the TV out of your child’s bedroom.
- Plant a garden. Kids love to water plants, and they’ll get excited weeks later when they see their flowers bloom or vegetables grow.
- Practice what you preach! Kids will be more apt to engage in activity and stay interested when their parent or family is doing it!
Creating a positive environment with encouragement and reinforcement will help your child live a long and healthy lifestyle. These tips are just a glimpse of what we’ll cover in Strive Kids. If you’d like to learn more about our program, be sure to contact us!
-Kelsey Raml, MS, RD, LN
