by kelsey | Nov 14, 2012 | Diabetes
To celebrate today’s World Diabetes Day, I decided 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 just like 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 diabetes.
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
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.
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
by Dan | Nov 11, 2012 | Exercise, Motivation, Weather, Wellness/Health
Well, the weather keeps changing, but we don’t have snow staying yet. Yesterday was at least relatively warm, but foggy and rainy. Then the wind came up, and now is very cold. All in all, this just makes it tough to stay motivated to exercise. You just have to realize the time we may be able to spend outside gets more limited, but we have other alternatives. We can do exercise indoors, whether we have our own equipment, belong to an exercise facility, or go walking in the mall. I know I just feel better when I can still exercise, but there is nothing like being outside when it is nice. I have to keep coming up with other things for me, or at least reminding myself, why I keep exercising. I have to continuously focus on this, or it would be too easy to just say “forget it”, and “I don’t feel like it”. I feel worse if I don’t do it.
So, as hard as it may be to do, you have to keep reminding yourself of the positives with all of this. Yesterday, Steve and I went outside for a long run. Yes, it was foggy, rainy on and off, BUT…it was relatively warm, and essentially no wind. It was a very relaxing run. Felt very good, and felt even better after we were done. Sometimes you may have to dig down deep, but keep looking for those positives. I think this will be a good time to start to refocus on motivation aspects to help get us heading into winter, and to keep going. I am no different than all the rest of you. I have to keep myself motivated as well. Keep your chin up, keep looking ahead, and keep moving everybody.
Dr. Dan
Consecutive Exercise Day #: 1872
by kelsey | Nov 6, 2012 | Cooking Tips, Food
Have you ever wondered what the proper storage for certain foods is? I like to read the daily updates and news bits on the Academy of Nutrition and Dietetics website (eatright.org) and today’s post was especially interesting! I encourage you to check out the full story at: http://www.eatright.org/Public/content.aspx?id=6442472969#.UJmCvpFub4s. From the proper way to store honey, to keeping tomatoes fresh, to olive oil and butter, this short clip provides you the recommendations to keep your foods fresh and safe to consume! I also encourage you to check out the Food Safety site: http://www.foodsafety.gov/keep/charts/index.html for your complete storage guide! Not only does proper storage keep your food safe to consume, it also allows you to enjoy it and get all of the nutritional benefits.
-Kelsey
by kelsey | Nov 1, 2012 | Diabetes
Today, November 1st, marks the first day of the 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. Johnson 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, 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
by kelsey | Oct 31, 2012 | Holidays, Weight Management
Happy Halloween! Today is always a fun-filled day for kids and families and of course involves a lot of candy. As a child I remember it was our goal to get our Halloween bags FILLED to the brim with goodies! I don’t remember ever actually eating it all, but there are many kids that would! Last week, I got a kick out of Wednesday night sitcom “The Middle” as Brick, their youngest son ate his entire bag of candy in one night and his parents were mortified! Halloween is a fun time, however it’s also the perfect time to talk to your kids about the importance of moderation. Before your kids leave for trick-or-treating tonight, set some ground rules about how and when the candy will be consumed. 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.
Enjoy the day!
-Kelsey
