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May 29, 2011

Pre-diabetes & Healthy Weight Loss


This week I received following question from Foodpicker.org

I was recently diagnosed with pre-diabetes and was prescribed medication.  I have been following a diet to lose weight but unfortunately in the past few weeks, I have actually gained a few pounds.  When I was eating whatever I wanted without the medication, I stayed the same weight.  In the past, I have exercised at least 3 days a week but after a year of doing this I only lost about 10 pounds.  Do you have any suggestions? 

First thing - Talk to your physician about your concerns. Some blood sugar controlling medication may lead to weight gain. Your physician can check if it is medication or anything medically going on. He or she might make some recommendations and change medicine or dosage if required.

Whether you have diabetes or pre-diabetes, it is vital to maintain blood sugar levels. Losing weight, healthy eating and regular exercise are important factors which can make huge difference in managing blood sugar and weight loss. Practice ACTIVE LIVING: INSIDE and OUT, inside by choosing what you put in your mouth and outside by increasing daily activity. Get started with this simple but effective steps. 

EAT HEALTHY
  • Eat small frequent meals - plan to eat healthy small meals every 3 hours. It helps to burn fat and controls hunger pangs
  • Understand portion sizes - Learn the ideal serving sizes for foods you eat, it is smart way to keep manage calorie intake and counting carbohydrates in case of diabetes.
  • Plan your meal using Healthy Plate method - use your plate to control portion sizes and achieve healthy balance of all nutrients. Visually divide plate into half. Now again divide one half into two. So now you have 3 sections on your plate.
o  Fill 1/2 plate (largest section) with non-starchy vegetables such as spinach, carrots, lettuce, greens, cabbage, bok choy, green beans, broccoli, cauliflower, tomatoes,mushrooms, peppers, turnip,vegetable juice, salsa, onion, cucumber, beets, okra,
o   Fill 1/4 plate (one of the small sections) with starchy foods such as whole grain breads (whole wheat or rye), whole grain, high-fiber cereal, cooked cereals (oatmeal, grits, hominy or cream of wheat), rice, pasta, dal, tortillas,cooked beans and peas - lima, pinto beans or black-eyed peas,potatoes, green peas, corn, sweet potatoes, winter squash,low-fat crackers, pretzels, low-fat or baked snack chips and fat-free popcorn
o   Fill rest of 1/4 plate (other small section) with meat or meat substitutes such as  chicken or turkey without the skin, fish - tuna, salmon, cod, or catfish, seafood - shrimp, clams, oysters, crab, or mussels, lean cuts of beef and pork such as sirloin or pork loin, eggs, low-fat cheese or plant based proteins such as soy, tofu, lentils, sprouted beans
o  Add an 8 oz glass of non-fat or low-fat milk or other dairy substitutes like light yogurt or low-fat cheese AND add a piece of fruit or a 1/2 cup fruit salad or 1/2 cup fruit juice to complete your healthy meal
  • Chose healthy fats - olive oil, nuts, avocados, flaxseed, soybeans
  • Include high fiber foods - whole grains like rye, barley and oats, fruits and vegetables, legumes, brown rice, cereals, wheat bread
  • Drink at least 8 glasses of water every day. Try ice water. Drinking a glass (8 oz) of ice-water burns about 9 times more calorie than glass of water at room temperature
  • Keep a Journal - Record everything you eat. It will give you insight into your eating habits and lose weight.

THINK HEALTHY
  • Shop and prepare low-fat, low-glycemic, low-sodium meals
  • Read food labels to chose healthy food over unhealthy foods. Learn how to use nutrition information on food labels - Know Food labels
  • Redesign your pantry, refrigerator and freezer to support healthy eating. 

MOVE MORE
Eating is only half the journey in weight loss. Getting regular physical activity will boost up the calories you burn and helps you to achieve or maintain healthy weight. If exercise is not already a part of your regular routine below are some suggestions to get you started on journey of active life style. 
  • Before starting gym first head to your physician for "exercise prescription"
  • Find the activity you enjoy - walking, bicycling, swimming or golfing
  • Start slowly and gradually work to get 30 minutes of activity most of the days
  • Everyday household activity counts too - mowing lawn with hand mower, washing car or windows by hand, shoveling snow, gardening, vigorous house cleaning 
  • Add motion to your regular routine - walk while talking on mobile phone, using stairs instead of elevator, parking car farther away, using cooler or restroom at far end
  • As you get more fit aim for 60-90 minutes of physical activity most of the days to manage weight for long term. 
For more information on healthier way of living and create healthy habits visit Take shape for life
"Motivation is what gets you started, Habit is what keeps you going."
"Go into something and stay with it until you like it and obtain expertise in that work. And once you are an expert, it's becomes a pleasure" ~ Milton Garland

May 22, 2011

Healthy Twist to BBQ

This week I received following question from Foodpicker.org

Every year in late May our friends & family has a large BBQ.  Since I'm watching my weight and blood sugar, what types of foods should I eat more of and what foods should I avoid at my BBQ? 

BBQ are great way to enjoy summer with family and friends. Grilling food is also a healthier way to cook as you can cook and brown foods without using much oil. Usually when we think about BBQ - what comes to our mind is hamburgers, steak, sausages, ribs, chicken, potato salad and bread. This summer try to experiment with something new and change your BBQ fun into a healthy eating experience. 

THINK HEALTHY WITH MEAT
Meat can be high in fat and calories. Here are some tips to choose healthy meat cuts and/or alternatives. 
  • Choose lean cut red meat like sirloin or tenderloin
  • Choose more of low fat meat like turkey or chicken and use it without skin
  • Grill lean turkey dogs, chicken sausages, or veggie burgers instead of  high fat options like steak, hamburgers, hot dogs or sausages.
  • Trim all visible fat off the meat before cooking to save calories
  • Kabobs - Mix vegetables with meat. Great way to reduce portion size
  • Think fish -  Tuna, Salmon, Mahi-Mahi are good for BBQ. Grilled fish is flavorful and juicy. Soak it in marinate or sprinkle some seasoning and grill it. Do not overcook fish. For more tips visit Grill Fish 101
  • Try vegetarian options - Tofu is great alternative to meat. Low in fat, rich in protein and very tasty. Choose firm or extra firm tofu for grilling. Check out this tips for grilling tofu. 
  • Try something new - Panner is an Indian cottage cheese. Like tofu it is very high in protein and makes excellent substitute for meat. You can buy frozen from Indian grocery store or an international market. Choose low fat version and grill it like tofu. Try out mouth watering Paneer Tikka - indian style grilled vegetables with paneer on skewers.  

    ADD VEGETABLES - EASIEST WAY TO TASTIER, HEALTHIER BBQ


    Vegetables are easy to cook on the grill. Vegetables taste best when grilled. Marinate them 1 hour before grilling for best flavor. If you do not marinate just brush it with olive oil and sprinkle some seasoning. They are usually done in 8-10 minutes
    • Corn on the cob is easiest one. Just take off the husks and place it on grill. 
    • Peppers - Grill them whole, halves or cut them into pieces.  Use different colors and varieties.
    • Slice any type of onions into 1/2 inch thick rounds and put it on grill for great smoky flavor.
    • Cherry tomatoes - strung it whole or cut into thick slices.
    • Mushrooms - strung smaller ones on skewer or kabob, Cut portabellas into thick slices or just grill them like a burger 
    • Eggplant, Zucchini - cut lengthwise into 1/4-inch slices.
    • Asparagus spears. Just trim off the white end and grill the spears whole
    • Potatoes - Wrap whole potato in a foil and cook for about an hour or try thin long slices for healthier version of chips.   
    • Sweet Potatoes - slice, brush with oil, seasoned and cook on grill. Alternatively wrap slices into foil and grill for additional flavor
    • Garlic - Separate cloves from the bulb, toss it in little oil, wrap it in foil and grill it for about 20-25 minutes. Great accompaniment with baguette or pizza

    FRUITS ON GRILL - VERY TASTY AND HEALTHY

    Grilling fruits bring out its natural sweetness and flavor. Hard fruits like apple, pears, pineapple, mango are easier to cook than soft fruits like nectarines and peaches. Soft fruits cooks faster, they only need to be heated not cooked. Brush fruits with little vegetable oil before grilling so they don't stick. For even cooking, cut them into uniform size pieces and place them away from the heat. Grilled fruits can be appetizer, side dish or dessert.
    • Banana - wrap it in foil and grill for 5 minutes
    • Mangoes - Slice it and grill
    • Apple or Pear - cut into wedges and grill on both sides
    • Cut pineapple into big pieces and strung into skewers with vegetables
    • Thread grapes and diced pineapple pieces on skewers and grill it. They are great to garnish meat dishes
    • Try topping grilled fruits with non-fat frozen yogurt  or non-fat cream for dessert. 

    SIDES AND DRESSINGS
    • For dressings choose light versions of dressings, spreads, mayonnaise, ketchup
    • For Dips - choose salsa (try variety - tomato, fruit or cucumber), hummus, guacamole or bean dips. Make your own by adding spinach, shredded carrots or cucumber to non-fat yogurt. 
    • Salads - try bean salads like kidney bean salad with cilantro 
    • Breads - Choose whole wheat or multi-grain 

    Planning BBQ  Party - Impress your Friends   with this Simple but Yummy Ideas
    • Serve fruit salad in cantaloupe bowl for dessert
    • Spicy Grilled Corn - Brush grilled cob with 1/2 tsp olive oil, 1 tsp crumbled low fat feta cheese, 1 tsp lime juice and sprinkle some cayenne pepper OR just rub some lemon juice with salt and cayenne pepper
    • Grilled Zucchini with Pesto roll - Spread 1 tsp of pesto on 1 side of grill zucchini slice, roll up and secure with toothpick. You can make your own low fat pesto at home. 
    • Eggplant dip - Grill whole egg plant with skin on. Peel off skin, mash eggplant and mix it with non-fat yogurt.Season with little salt and cumin powder or cayenne pepper. Add cilantro for flavor and color.
    • Serve grilled chicken with mango chutney 
    • Try this healthy salad - Chickpeas and cucumber salad 
    For safe cooking visit safe grilling techniques 

    "Barbeque is the Best and we Cook the Best Better!"
     HAVE HAPPY HEALTHY BBQ

      May 20, 2011

      Sweet Potatoes - Healthy Surprise

      I received following question from Foodpicker.org

      I was recently diagnosed with Pre-Diabetes and I’m trying to follow a low fat diet.  I have a question I hope that you can answer.  Are sweet potatoes considered a vegetable and are they ok to eat in my diet? 

      Sweet Potatoes - this sweet tasting vegetable is full of healthy surprises. They are ranked very high in nutrition value by Center of Science in Public Interest (CSPI). They are often referred to as Yams but in fact are very different. Sweet potatoes are very rich in vitamin A unlike Yams which contains very little.  When compared to regular potatoes or yams, sweet potatoes are low in calories and have lower glycemic value thus play role in maintaining or lowering blood sugar. They are readily available, affordable and full of nutrients.


      Health Benefits
      Abundance supply of anti-oxidants - protects against cancer and heart diseases
      Low (raw) to moderate (cooked) glycemic index to maintain steady blood sugar
      Among top 3 sources of potassium 
      Rich source of Vitamin A 
      Good source of Fiber


      Versatile ways to add more Sweet Potatoes in Diet
      Peel, cut and eat raw with low fat dip
      Baked sweet potato fries - enjoy with ketchup or mustard
      Bake sweet potato and top with low fat vanilla yogurt or cinnamon flavored applesauce
      Two tone - Mix mashed sweet potatoes with mashed white potato. Adds color and flavor.
      Breakfast - Blend into your favorite smoothie OR make pancakes 
      Peel, cut into small pieces and add to your favorite stews
      Grill plain or seasoned with herbs for your next BBQ

      Helpful Hints 
      Chose firm, dark and smooth skin sweet potatoes
      To get most nutrition value choose sweet potatoes with deep orange color
      Store in cool dry place at around 55-60 degrees F. Should not be refrigerated
      Brush away all the dirt and wash properly before use 
      Freezing - Cooked, unpeeled sweet potatoes freeze well 

      For more information visit - Sweet Potatoes Naturally Healthy
        
      ~ A Sweet Potato a Day Keeps the Doctor Away


      May 15, 2011

      Munching with Diabetes

      This week I received following question from Foodpicker.org 

      I have diabetes and have grown tired of munching on carrots when the crazy hungry munchies hit.  I'm replacing chocolate bars with almonds in an attempt to lower my weight.  What exactly can I snack on when these munchies hit?
        
      Yes when that hungry munchies hit you need something to snack on. With diabetes you need something that curbs your hunger without blowing your blood sugar. So snacks have to be healthy and balanced like your meals. Remember right portion size and snacking times between meals. Avoid skipping meals as it will make you more hungry. Establish a eating pattern that is healthy for you - 3 meals and 1-2 snacks a day. Aim for snacks with 12-15 g carbohydrate and 100-150 calories. Here are some healthy snacks ideas:
      • 2-3 whole grain crackers with 1-2 Tbsp low-fat / non-fat cheese or peanut butter
      • 1/4 cup high fiber cereal with 1/2 cup low or non fat milk
      • 1 cup air-popped or homemade popcorn. For homemade use canola oil (give mild flavor). Sprinkle popcorn with either 1/4 tsp of salt, all-spice or 1 Tbsp of  parmesan cheese
      • low or non- fat yogurt with fruit 
      • 1 slice melon with 2 Tbsp of cottage cheese  OR small apple with low fat cheese stick
      • Small apple or pear with skin OR fruit of your choice (Remember portion control with fruits as they are high in natural sugars).
      • Vegetables - it does not have to be only carrots, try broccoli, celery, cucumber, tomatoes, red and green peppers, cauliflower crowns and even sweet potatoes.  (Portion them in 1/2 cup serving size in advance to avoid over-eating).  Enjoy it raw or dip them in non-fat yogurt, fat free cream cheese, light salad dressing, hummus (stick to 1-2 Tbsp)
      • Spread some black bean salsa (1/4 cup) over eggplant slices OR enjoy with baked chips (8-10 chips)
      • Handful of nuts or trail mix, 1 serving size box of raisins
      •  1/2 cup fat free pudding
      • 1/2 cup fruit flavor gelatin topped with 2 Tbsp fat free whipped cream. Try different flavors of gelatin.
      • 1 frozen pop or frozen juice bars
      • 1/2 cup frozen yogurt - try different flavors or top it with few berries or nuts

      To eat is necessity but to eat intelligently is an art ~ La Rouchefoucauld

      May 1, 2011

      Salads - Dress it light

      This week I received following question from Foodpicker.org 

      I've been trying to increase my salad intake and am not sure about what type of dressing to choose.  Could you give me some suggestions for salad dressings that are acceptable for someone with diabetes?

      Eating salad is a great way to increase vegetables in your diet. Vegetables are lower in calories and carbohydrates, full of vitamins, minerals, fiber, and phytochemicals. But it is very easy to sabotage this healthy salads with unhealthy dressings. Below are some tips to enjoy your greens without worrying about sugar, calorie or fat.

      • Look for low calorie or lighter version of salad dressings
      • Compare nutrition labels and choose low carbohydrate dressings. 
      • Cut the fat. Choose more of vinaigrette or oil based dressings instead of creamy ones like mayonnaise based. If you do prefer mayonnaise based then choose low fat and limit serving size to few teaspoons
      • Create your own dressing by using vinegar. Champagne vinegar and raspberry vinegar are great summer choices
      • Make citrus dressings by substituting vinegar with  lemon, lime, or grapefruit juice
      • For homemade vinaigrette, use three parts vinegar to one part oil instead of the other way around. Add seeds or herbs to it for added health benefits
      • Limit to one serving (2 Tbsp) - too much dressing can turn healthy salad into a calorie disaster
      • When eating at restaurant ask for substitution or order dressing on the side  
      • Make your greens more delicious:
          Use variety of veggies. Bright colored vegetables like carrots, beets, peppers, broccoli, and cucumber adds flavor, texture and provides fiber.
          Beans like garbanzo, kidney, black, white, sprouted greens will add delicious flavor to the salad without adding extra fat or sugar.
          Sprinkle some sunflower, pumpkin, flax seeds or pine nuts for nutty and crunchy flavor. Get added benefit of fiber and essential fatty acids
          To sweeten up your salads use fresh fruits like apple, grapes and oranges. If using dried fruits, use it sparingly. Drying process concentrates sugars and calories and often results in loss of nutrients.
          Fresh and dried herbs taste great so experiment with parsley, cilantro, garlic, basil, thyme, rosemary and others. Add them to simple vinaigrette or sprinkle them directly on your salad. 
      • Sometimes feel like enjoying regular creamy dressing - its fine as far as you BALANCE it with other healthy food choices and exercise!
      Try this: 
      Girard's Light Raspberry Vinaigrette
      Per 2 tablespoons: 60 cal., 3.5 g total fat (0 g sat. fat), 0 mg chol., 130 mg sodium, 7 g carb. (0 g fiber, 7 g sugar), 0 g pro


      Find more diabetes friendly salad dressing on:
      http://www.diabeticlivingonline.com/food-to-eat/nutrition/what-to-eat-with-diabetes-winning-salad-dressings/  

      "To make a good salad is to be a brilliant diplomatist - the problem is entirely the same in both cases. To know exactly how much oil one must put with one's vinegar." ~ Oscar Wilde

      "Enjoy your salad light and make your day bright"