Nutrition, Exercise and Recipes for Diabetics

Nutrition 101

I would like to point out a website that provides online learning for diabetes and other health related issues. The subjects displayed are: Diabetes 101, Diabetes 201, Hypertension 101, Nutrition 101 and Asthma 101. Perhaps some of you who have diabetes also have asthma. Anyway, to keep with the theme of nutrition from the past newsletters, I would like you to take a look at Nutrition 101. It has 4 lessons in all and is very helpful.

Nutrition 101: Basic nutrition, healthy shopping, cooking and eating, weight loss and then diabetes and nutrition. 

http://www.savvyhealth.com/disp.asp?doc_id=782 

If you have trouble with the above hyperlink you may try the link below, which also has the basic diabetes classes. It really is worth your time to take a look.

http://www.savvyhealth.com/index_new.asp 

Counting Carbohydrates: If anything has helped my husband, Hal, in controlling blood glucose (sugar) levels, it is counting carbohydrates. Counting carbohydrates is not that hard, but it does take determination.

The biggest hurdle we have found is having a mind set that counting carbohydrates is a life-style, not something that you do just for a little while. It can get discouraging, but the consequences of not having controlled blood glucose (sugar) levels is a very high price to pay. Whenever blood glucose levels are not controlled, it leads to blindness, kidney failure, digestion problems, nerve damage, and heart problems. It is enough to make you want to pay attention to tight control---and to do the right thing, concerning your diabetes.

I cannot say it enough---tight control is the key to putting off or avoiding many of the complications of diabetes. My husband's diabetes is very brittle and therefore, very hard to control. But, the important thing is not to give up! We are all individuals and should not look at ourselves as textbook cases!! This does not give us license to refuse to take an ACTIVE role in our diabetes though!!!

A. How to start? First if possible you need to have your physician set up an appointment with a dietician that can help you balance counting carbohydrates and your meds. Also, remember counting carbs is beneficial in controlling diabetes even if you don't take insulin.

B. Keep a Chart for carbs and blood glucose levels.

Below are some excellent websites to help you out. Remember education is another good key to helping yourself to better health.

The Diabetes Mall: This is an excellent and informative source! http://www.diabetesnet.com/diabetes_food_diet/carb_counting.html 

Diabetes Nutrition Fact Sheet, by the Joslin Harvard Education Library: http://www.joslin.harvard.edu/education/library/wcarbsug.shtml 

Tips for losing weight for those with diabetes.

I'm not an expert, but have found some of the information helpful in losing weight. Is there a magic formula? NO. It is a slow steady progress of good nutrition and  exercise.

I. Some problems that hinder weight loss.

Insulin Resistance

Fluid retention

Too many carbohydrates

Lack of exercise

Over eating

Insulin makes you hungry

II. You Can Lose!

Eat Balanced

Count Calories (there are no short cuts, especially for diabetics)

WE will be having some suggested healthy eating habits soon.

Exercise

If you are disabled (exercises you can do) Some of these may sound silly to you but these have actually worked for my husband Hal. He cannot do strenuous things due to complications, otherwise he would be laying on the floor. Don't EVER feel guilty about being able to do little. Start somewhere though.

If your diabetes is debilitating...then you could follow some of these suggestions:

1. Lift weights while sitting (get ordinary soup cans) and start with 5-10 lifts a day. This will strengthen your arms.

2. Have someone give you a massage. It isn't exercise, but it increases blood flow and especially good for circulation in the hands, feet and legs. It also helps with pain.

3. If you are NOT confined to a wheel chair...walk around your house. Start at a slow pace and work up to doing more...such as going up and down the stairs several times a day. Soon you will be able to walk outside some and then go from there. BUT the important thing is to stick with it. Don't be a couch potato...no matter how you feel. JUST MOVE...a least a little every day.

For those of you who can exercise, but have just gotten out of the habit OR maybe you never started here are a few Suggestions: Take the stairs, walk out of your way to the store, park your car further away from your destination than you normally would.

Walking