Posts Tagged ‘ sugarfree desserts ’

Controlling the portion size

Portion Control PlateI’m Deborah Susan, a dietician and personal trainer specializing in nutrition and physical fitness for diabetics. I’ve written over three dozen blogs covering various aspects of diabetes including symptoms, monitoring, explaining glycaemic index, carbohydrate counting, and correlation between body weight, lifestyle and diabetes and so on.

How often have you been told that to reduce your body fat (and thereby gain control over your diabetes), you need to cut down on your portion sizes? My clients always come back and tell me they have difficulty keeping control over portion sizes especially of foods that they love. Today, my blog will be on guiding you on how best to achieve and maintain that ideal portion size.

Over the years, manufacturers of food products (large scale and retail), have gradually increased the portion size of the food they package. The usual tactic is to initially offer a certain additional portion as “free” before gradually increasing the size of the package on a more permanent basis.

I remember about five years ago, when I used to purchase a bag of chips for my 5 year old son, the quantity of chips would be barely sufficient for him. Today when I see the bag of the same brand of chips at the local mall, it can easily feed at least 3 people. When you open a bag of chips they will turn soft in a couple of hours. A single person buying a bag of chips will therefore finish it all as quickly as possible.

Complete Wade Place SettingEarlier, restaurateurs and manufacturers of food products were guided by moral and ethical values. They were aware of food that was tasty but bad for health and therefore marketed it in small quantities just so it satisfied our craving for it. Today, the modern generation restaurateurs and manufacturers are guided by greed and the need to outperform the previous year’s revenue figures. While pop-and-mom establishments do exist, businesses have gone beyond the neighborhood food outlet; in fact, they have gone national and in many instances even global. These businesses have gone public and have a large shareholder base clamoring for higher profits. Ethics and consumer health be damned.

If you are presented with a larger portion of your favorite delicacy will you refuse? Therein lies the crux of the problem. Every food item bought and sold in the supermarket, mall, diner or local restaurant is a favorite for someone or the other. He or she wouldn’t mind eating a little extra. The problem is, over the years the ‘little’ has grown into gigantic portions.

So how do you control the portion sizes?

•    When you buy prepackaged food items, share it with at least two other people or, depending on the nature of the item, store 2/3rds in the fridge/air tight container.
•    While eating out, you can either request that the portion size be decreased, or pack away the excess food in the take-out container or simply leave it in the plate. You don’t have to eat everything that is put in front of you.
•    At home, if you feel that the portions have grown in size, I recommend you purchase quality portion control plates, bowls and scoopers. Portion control plates bowls and scooper will not only help regulate quantum of food consumed it will also help you in eating the right types of food.

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Dining Out with Diabetes

Mediterranean Diet and DiabetesMany Diabetics feel overwhelmed when they first start dining out after being diagnosed with Diabetes. After all, dining out removes some of the control you have over what ingredients and options you have for your diabetic meals. However, learning the dining out ropes may seem intimidating at first, but once you have a handle on it, dining out can be a true pleasure – and a relief if you spend much of your time in the kitchen.

As a recently diagnosed Diabetic, you should keep in mind that the principles of good nutrition are still in effect. Therefore, just because the menu offers high sugar options doesn’t mean that you should compromise your nutrition standards for the restaurant. Even if the menu does not offer items that are particularly low in sugar, you can (and should) always request that the chef take special care with your diabetes diet recipes. After all, your health is on the line! Many restaurants have special recipes for customers wishing to order sugarfree desserts or sugar free recipes. Sometimes, all you need to do is ask.

What to do when dining out:

•    Fried foods are tempting appetizers. However, most menus also offer fresh fruit, seafood or soup options. Select the Salmon seafood or soup.
•    When ordering eggs at breakfast, avoid scrambled eggs or eggs that could be mixed with butter or cream. Instead, opt for a boiled or poached egg.
•    Always ask for the dressing on the side. Many restaurants also offer sugarfree desserts in addition to traditional deserts or dressings.
•    Choose whole-grain breads when ordering rolls, crackers and biscuits. If whole-grain breads are not options, avoid eating breads made with refined flour.
•    Select brown rice over white rice.
•    Look for vegetables that come raw, steamed, stewed or boiled. Otherwise, make sure that the vegetables are not cooked with high-fat oils and butter.
•    Select lean meats, such as meats ending in “loin” (tenderloin, sirloin). Always ask for the gravy or sauce on the side of the dish.
•    For dessert, order fruit, yogurt or sugar-free ice cream. Though it may be tempting, unless there are other sugar free desserts on the menu, stick with the item with the lowest sugar level.
•    Never drink soda. Always opt for diet beverages, unsweetened tea or water.
•    Eat small portions (like you may at home, and take a doggy bag.)
•    Even when dining out, remember that you may have a special diabetes meal planning. Stick to it.
•    Don’t forget to take your medication. Grilled Fish Meal
•    Fat free doesn’t mean sugar-free. When in doubt, ask your waitress or chef for ingredients, or simply skip the item.
•    Plan to take some of your food home, even before eating. That way, you will avoid over-eating.
•    Approach buffets very carefully – start with a salad, take as much vegetables as you would like, avoid those croutons; tuck in the tomatoes; some sunflowers seeds, with no-fat or low-fat dressing and make that your first course. On the return trip, have more salad or follow the above guidelines for your entrée course.

For diabetic dessert, try the fruit. Remember some buffets, use canned fruit with sweetened juices, watch those; too much sugar. Fresh fruit is always best and they generically have those around the salad bar as well.

Dining out can often is a huge relief for families in which one person has Diabetes, but not everyone. When you dine out in such a situation, everyone can feel comfortable ordering foods that they enjoy and no one has to worry about cooking diabetic delivered prepared meals in addition to a meal that the whole family will crave. Keep in mind that by remembering your nutrition basics, you can eat large, very healthy diabetic diet meals without having to feel guilty. Bon Appétit. Enjoy.

Typefreediabetes offers a full line of diabetic testing supplies, including; incontinence products, men’s diabetic socks, delivered prepared meals, durable diabetes medical equipment, diabetes carbohydrates and facts about diabetes.  Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

Diagnostic tests to confirm (or deny) presence of diabetes

I’m Deborah Susan, a dietician and personal trainer specializing in nutrition and physical fitness for diabetics. Today I will write on diagnostic tests you can take to confirm (or deny) presence of diabetes.

blood glucose test meter Diagnostic tests to confirm (or deny) presence of diabetes

The most common tests are the urine and finger prick test. However, to be doubly sure, you need to conduct at least two or three lab tests including random or fasting blood glucose test meter and oral glucose tolerance tests. If test results are positive, it is a good idea to redo the tests on another randomly selected day.

Finger prick test. A finger is pricked with a sterilized device and a tiny drop of blood is collected and placed on a accu-chek active test strips. The strip is inserted into a digital diabetic test strip and an instant readout is obtained. This test takes less than a minute.

Urine test A chemical coated dipstick is dipped into a ‘sample bottle’ that contains a sample of your urine. The dipstick instantly changes color in proportion to the level of glucose in the urine. This test too takes less than a minute.

accu-chek active test stripsRandom blood glucose test A diabetic syringes is used to collect a small sample of your blood which is then analyzed in a lab. The results are often delivered the following day.

Oral glucose tolerance test You are requested not to eat or drink anything in the morning. A small blood sample is taken and sent for analysis to a laboratory. You are again requested to visit the clinic one hour after having lunch and fresh sample of blood is collected for analysis. The two pre and post results indicate your glucose tolerance level. A low tolerance level could indicate that you either have Type 2 diabetes or are on the verge of developing it.

Fasting Blood Sugar Testing Your last drink and meal should be at least 8 hours prior to taking this test. An insulin syringes is used to collect a tiny blood sample which is sent to the lab for analysis. The test results are usually received the same evening or following morning.

diabetic test strip If all the above test results are returned positive for presence of excessive glucose, I recommend you redo the test the following week preferably at a different clinic. If the second test set too returns similar results than you can be sure you do have diabetes. Typically, glucose above 6 millimoles / liter of blood is not normal and you should consult your doctor immediately.

If diabetes is confirmed, it would be a good idea to also run a checkup on your body fat percentage through body fat monitor, blood pressure by automatic blood pressure monitor, kidneys, liver and thyroid. Additionally you should undergo a foot examination (for circulation and nerve supply) and eye examination (check for any damage due to glucose buildup).

Blood Sugar Testing This article concludes information I had to impart on the pre-diabetic stage. My next article shall deal with post-confirmation stage i.e. monitoring your blood glucose levels by blood glucose monitors at home and how to take care of your diabetes.

Typefreediabetes offers a full line of diabetic testing supplies, including adult incontinence product; supplements for diabetes, wrist blood pressure monitor, glucose tablets, blood glucose monitors, durable diabetes medical equipment, Lancing devices and many other home health care products and supplies. Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

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Relation between your lifestyle and diabetes

In this article we will dwell on lifestyle and its relation to diabetes.

Diabetes is a dark shadow that follows bad life style. Switching over to a healthy life may not get rid of the shadow but it will turn it into a less intense, pale reflection of its former self. Healthy lifestyle includes eating regular diabetic diet meals at the right times especially if we have to balance the effects of any tablets or insulin pumps for diabetics that might have to be taken. What are in our food – carbohydrates, protein, fat, vitamins, minerals and fiber – enables us to make choices that help control blood glucose levels.

Diabetes test stripsPrinciples of healthy diabetes meal planning

The principles of healthy eating for a diabetic are no different from that applicable for normal healthy humans. No foods are banned – but some should be eaten less often. Sometimes you might not have a choice about what food is available but generally you can adapt diabetes diet recipes and meals so that you can enjoy food while eating healthily.

The principles of healthy eating are:

  • Eat regular small diabetic meals ensuring you include a portion of carbohydrates (I recommend a portion control plates as it makes this process easier)
  • Eat more high fiber type 2 diabetes diet (including adequate quantities of fruits and vegetables).
  • Switch to wholegrain – it is tastier and healthier.
  • Cut down (don’t eliminate) fat.
  • Dramatically reduce protein from animal sources.
  • Dramatically reduce (don’t eliminate) sweets and sugar free candies.
  • Dramatically reduce (don’t eliminate) salt consumption.
  • Dramatically reduce (eliminate if possible) alcohol consumption.recipes for diabetics

Diabetes and carbohydrates

When you have diabetes, your body is unable to use foods that contain carbohydrates in the normal way. All foods containing carbohydrates are normally broken down into glucose. Glucose is converted into energy through action of insulin. Underproduction of insulin or insulin intolerance means your blood glucose levels will rise each time you eat carbohydrates. But you still need to eat diabetes carbohydrates otherwise there will be no energy. The trick then is to eating carbohydrates in amounts that will balance out the blood glucose tablets or insulin.

Type 1 diabetics taking short action insulin should eat food about at the same time they take insulin. Type 1 diabetics taking long action insulin should eat five small evenly paced meals.

sugar free candiesType 2 diabetics on the other hand, due to their impaired insulin production or action, should eat foods that take longer to be broken down into glucose. Therefore fruits and diabetic dessert should be consumed after meals. (So that it is queued in the digestive tract). Eat carbohydrates in moderation. If you are taking tablets for your diabetes you will need to take them in relation to your meals. Some tablets work by helping your digestive system break down the meals more slowly while other tablets work by stimulating the Pancreas into producing more insulin. Matching meals times to your medication is therefore important.

Typefreediabetes offers a full line of diabetic testing supplies, including incontinence diapers; diabetic socks men’s, portion control plates, glucose tablets, blood glucose monitors, durable diabetes medical equipment, recipes for diabetics, automatic blood pressure monitor and many other home health care products and supplies.  Typefreediabetes offers quality products at discounted prices on a wide selection of quality name brand equipment and supplies.

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Low Fat Dessert, Meal Plan & Snack Recipes for Diabetes

Recipes for diabetics are prepared by keeping in mind the health requirements of the diabetic person. If you have a sweet tooth, a low fat dessert recipe is a great way to treat your taste bud without worrying about weight or health problems. Low fat snacks for diabetics allow you to stick to your diet plan, yet enjoy tempting food.

When it comes to diabetes management, monitoring and controlling blood sugar levels become the chief concern of every diabetic person. If you have been diagnosed with Diabetes then one of the foremost things you should do is to have a good diet to prevent diabetes. You need to stabilize your blood sugar levels in your body and having the right kind of diet plan can surely help you in achieving this.

The inefficient use of insulin in the body is said to be the main cause of Type 2 Diabetes. It affects the metabolism of carbohydrates, fats and proteins. One of the major symptoms of this disease is increased level of sugar in the blood. This is the reason that most diabetics are advised to eat  low sugar diet and sugarfree desserts.  In order to keep your blood sugar levels under control, a proper sugar free diet is very important. You should also choose foods high in fiber, like whole grain breads, fruits and cereals. These food items contain important vitamins and minerals.

Diabetics are encouraged to eat foods having a low glycemic index. The glycemic index ranks foods on how they affect our blood glucose levels. The higher the glycemic index, the greater an effect, a particular food has on raising your blood sugar. So diabetics need to eat foods with a low glycemic index.  If you are planning to present a diabetic person with a food gift, it is very necessary to know the person’s approved diet. There are many options available in the market for Food gifts for diabetics in the form of sugar free cakes and pastries. These foods enable the person to enjoy food without adversely affecting their sugar levels. You can actually take diabetic gift baskets for diabetics filled with goodies that are not harmful for their restricted diet if you choose the right food items.

A healthy diet along with regular exercises is vital for all the diabetic people in order to improve one’s cardiovascular health, improve blood sugar and cholesterol levels. Always remember that making some small changes in your life if you have diabetes can surely help you to reduce your blood sugar levels for a longer run.

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Type 2 Diabetes – Making the Most of the Lazy Days of Summer

Summer is in full-swing, which means that the lazy days of summer are officially upon us! Whether you’re summer plans involve relaxing by the pool with a good book and cold beverage, snacks of diabetes, getting some sunshine at the beach, or driving the kids from one summertime event to another, here are some tips to help you make the most of these lazy days while staying healthy and energetic!

Get in the Water:
The summer is filled with activities that are centered around water. From water sports like sailing to simply jumping into the crystal clear pool waters you’ve been dying to test out, it’s time to take advantage of water rather than sunbathe near it!

Swimming and water aerobics provide some of the best outlets for toning your entire body using water for resistance (rather than those clunky weights at the gym). Or spend some time in the water with your kids next time they jump in the pool…you’ll be surprised by how toned your arms can get from tossing them into back flips!

Walk that Beach: Just about everyone takes a few days to get down to the beach each summer. Next time you’re at the beach, don’t just watch the sand crabs; get out and enjoy the sand yourself! Walking or running with diabetic footwear in sand not only helps to tone your leg muscles (the softer the sand, the harder it is to walk and the more calories you’ll burn), but it will ensure that you get at least a little bit of cardio in between bouts of wave watching and book reading. Be sure to apply sunscreen before you head out for a walk; just 30 minutes in the bright summer sun is enough to burn your skin and scalp.

Don’t Just Wait in the Car

If you’re like many parents and you think that the summer has come down to a series of waiting periods while your children complete their summer activities, you’re not alone. But next time your child has a soccer practice, dance lesson, or art class, don’t just wait in the car; get out and exercise!

Dress for the occasion in workout clothes, or simply keep some sneakers in the car if you don’t have time for a full-on workout. While your child practices soccer, walk or jog around the field. If your child is taking a dance lesson, take time for yourself to run around the neighborhood where the dance studio is.

With the high prices of gas these days, it’s more cost effective to stay in the vicinity of the lesson rather than going home and coming back after your child’s activity anyway. You’ll usually have about an hour to yourself to get active and keep your weight down, or pull in other parents to work out together while you wait.

Always Have a Snack On-Hand Like Sugarfree Desserts

Almond Snack It’s easy to gain weight in the summer with the level of physical activity decreasing in the hot sun while the number of ice cream stands generally goes through the roof. In order to put cravings at bay, make sure to always have a healthy snack on hand for you and your family. Almonds and dried fruit are excellent, healthy choices and they last in even the hottest of cars.

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Yoga Helps Reduce Diabetes Complications

Yoga has been widely studied as a means to help reduce (and sometimes eliminate) many diabetes complications. Some of these side effects include reduced blood flow, kidney failure, urinary failure, and blindness. Many researchers believe that practicing yoga and daily aid product regularly can help to stimulate blood circulation and massage internal organs, which can provide long-lasting physical benefits to individuals suffering from diabetes.

Additionally, exercise (including yoga) can have long-term benefits for diabetics. Physical exercise has been proven to reduce stress, decrease body fat, stimulate organ functions and blood circulation, and decrease blood sugar levels.

Yoga and other forms of exercise have been shown to have a positive impact on every type of diabetes, including Type 1 and Type 2 diabetes.

3 Yoga Postures

Yoga is an ancient practice of bending, stretching, and challenging the body to hold certain postures for a prolonged period of time. There are several different types of yoga, including Bikram (hot yoga), Hatha yoga (body balancing), and Ashtanga (rigorous) yoga. Each type of yoga provides different benefits and postures. However, all yoga styles are similar in that they massage the organs, develop muscles, and increase blood flow and oxygen levels throughout the body.

Yoga has clear physical and mental benefits for Diabetics. Some yogis (yoga teachers) even believe that practicing yoga regularly can reverse many Diabetic symptoms, including increased hunger, weight gain, poor circulation, and stress.

There are some easy-to-practice yoga postures that are especially beneficial to Diabetics. These postures massage the pancreas and glands, which help to regulate blood sugar levels. They also help to stretch the abdomen and spine. If you have just a few minutes a day to dedicate to yoga practice, check out these postures:

Yoga Pose Half Moon

• Half-moon – stand with your feet touching at the heels and toes. Reach your arms over your head sideways and link fingers. Extend the index finger of each hand, as if pointing to the ceiling. Slowly bend towards one side of the room from your belly button to the tips of your fingers. As you deepen the bend, push your hips in the opposite direction of the bend. Be sure to keep your arms and legs straight while pushing your fingers and heels in opposite directions.

• Cobra – lay on the floor, belly-down. Place the palms of your hands flat on the floorYoga Pose Cobra underneath your shoulders. Make sure your arms are parallel from the shoulder to the elbow and elbow to the wrists. Look to the ceiling, stretching your eyes and head upward. Slowly lift your torso off of the ground so that it meets the ground at your belly button. Remember to breathe deeply in this pose to strengthen and lengthen the spine and torso.

Yoga Pose Bow

• Bow – with your belly on the floor and eyes stretched towards the ceiling, reach both arms out to your sides. Bend your legs at the knees towards the ceiling and reach down to grab your heals from the outside of your legs. Push your legs towards the ceiling, lifting your torso as well. Rock towards your chest as much as possible. Try to hold this pose as long as you can.

One of the many benefits of yoga is weight loss as you develop your muscle mass and burn fat.
typefreediabetes.com recommends using an body fat scale to track you fat-burning progress.

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