End of National Nutrition Month

Final Tip of the Month: Be the little engine that could!

Remember that story from our childhood? The one about the little engine that had to make it all the way up the hill? He kept saying to himself, "I think I can, I think I can, I think I can." Soon his chants became more confident and changed to, "I know I can! I know I can! I know I can!" And what do you know, he encouraged himself to make it all the way up and over the hump.

Eating healthy is tough sometimes, no doubt. My final advice to you is to keep trying your best. If you find something that works for you, stick with it. Then make another small change to get even better. There are always things we can do to improve our health habits. Be the little engine that could and wake up everyday saying "I know I can!"


I hope you enjoyed National Nutrition Month! If you ever have any questions, please call us at 216-591-0800 or visit our website www.diabetespartnership.org.

Health and Happiness!

21 days to make a habit??

Tip # 21: Repitition builds a healthy habit.
You may have heard people talking about how it takes 21 days to form a habit. However, this theory came from a study done in the 1950's. All the research since then has shown that it takes anywhere from 11 to 267 days to form a habit. It depends on the habit-- how difficult it is to start, how much you want to achieve the habit, and other factors.

Something as simple as drinking 8 glasses of water a day only took 21 days to make a habit. People who tried this reported that they mindlessly drank 8 glasses of water a day after three weeks of working towards the goal. The tip this week is to pick out a simple healthy habit. Maybe it's drinking 8 glasses of water a day, or eating an apple everyday, or switching to whole grains. If it is simple enough and you work at it hard, it shouldn't take that long to make the change.

Remember, we always look for improvement, not perfection. Happy National Nutrition Month!

Tip # 20: Get your sleep.
What does this have to do with National Nutrition Month? We know that people who get an average of 8 hours of sleep each night are healthier in general. When the body is well rested, it functions better in every capacity including digestion. Sleep also helps to control blood sugars.

People who stay up to watch the late night shows are usually tired and just don't realize it. When you're tired, naturally you look for food. It's your bodies way of saying "Well if you want me to stay awake, you have to give me more fuel." To cut the late night snacking, aim to at least get in bed by ten o'clock. If you're a night owl it will take some time to adjust to an earlier bedtime. However, it will be well worth it in the long run. It's one of the easiest things you can do to help your body out.

Have a wonderful weekend! I'll be back to post another National Nutrition Month tip on Monday!

Sugar free no more!

Tip # 19: Avoid sugar free foods.
If you're looking at this and trying to figure out if this is a typo, let me be clear:

AVOID SUGAR FREE FOODS.

25 million Americans have diabetes, about 70 million have pre-diabetes or are at risk for diabetes, and millions more are scared to get it. These are people who are trying to choose healthy foods. Food manufacturers know this better than anyone else and are capitalizing on it. They know that if they are the maker of a cookie and can make the cookie in a sugar free form, they are going to gain consumers that have concerns about diabetes and who try to avoid regular cookies for health purposes. Don't let them suck you in.

People with diabetes have to watch their blood sugar (also known as blood glucose). Blood sugars go up based on the total carbohydrates you eat. Total carbohydrates include sugar, but they also include starches. For example, if that sugar free cookie has no sugar in it, it is still made with flour. Flour is a carbohydrate and turns into glucose raising your blood glucose level.

Flour isn't the only ingredient that raises your blood sugar. Food companies often use sugar alcohols as the sweetner for the cookie. Sugar alcohols are not sugars, however they still add to the total carbohydrates in the food. Be aware that sugar alcohols often cause people to have gas, bloating and diarrhea. Yeah, not fun and not worth it to eat sugar free.

So then what do we recommend when it comes to sweets? Eat the regular cookies, ice cream, pie, cake, chocolates, candies, pastry and goodies-- just eat them in moderation! One cookie, a small sliver of pie, a 2-inch square of cake, a couple Hershey kisses... instead of focusing on how much you're getting, slow down and enjoy every little bite. It's not about quantity, but about quality.

If you have any questions, please call Diabetes Partnership of Cleveland at 216-591-0800. We know these things get confusing and you've been told by other people that you should eat sugar free. Let us help you understand how to get your blood sugars on track and stay healthy!

Tip # 18

Tip # 18: Try something new today!

Have you heard of quinoa? It's a whole grain that packs in more fiber than rice. You boil it on the stove just like rice so it's worth a try.

Have you ever tried a vegetarian burger? The MorningStar Farms Spicy Black Bean or Asian Veggie are a couple of my favorites. They're made with beans, veggies and soy protein. I often use them cut up in my pasta dishes or grilled for a burger substitution. Some people hear "soy" and think "gross!" In reality, they're delicious and satisfying... one of my favorite foods!

There's a large selection of beans and lentils to try in soups and chili. Be daring the next time you're at the grocery store. Pick up something you usually don't eat and give it a try. Remember, just because your mom or dad forced you to try it as a kid and you couldn't stop gagging doesn't mean you won't like it now. Our taste buds change as we age. (Asparagus was always "the end of the world" for me as a kid. I choked it down and washed every piece down with milk. Now I can eat it raw, boiled, or cooked in a casserole. I love asparagus!)

So give it a shot, pick up a new healthy food, and give it a test run!

Top O the Morning to ya!

Tip # 17: Take a multi-vitamin.
Check with your doctor first. As soon as he/she oks you, find a multi-vitamin that has a US Pharmecopia symbol on the package. Taking a multi-vitamin is like a nutrition insurance policy. It fills in the gaps that you don't get from foods during the day. If you take a multi-vitamin, you won't need to worry about taking an extra vitamin c or other vitamins in addition to the multi-vitamin, unless your doctor recommends it.

I hope you enjoyed your St. Patrick's Day!

Health and happiness!

Pre St. Patrick's Day Tip

Tip # 16: Don't get carried away with the green beer.
I know, just as well as any beer connoisseur does, how amazing St. Patrick's Day is! Cleveland has been fortunate to have beautiful weather and enjoying a beer downtown with friends on St. Patrick's Day will be on my agenda as well as many others. All the Irish Ale's are in season and everyone's spirits are high. It's a nice day to sit back, sip on a chilled ale in good company, and enjoy the day.

Now I'm going to take a minute to sound like my mom: "Be Careful!"

Alcohol has health benefits for some, however you need to be aware of the negative effects of alcohol. First and most importantly, if you are on any medications, ask the doctor or call the pharmacist to ask if alcohol will interact with your medications. Even over-the-counter drugs can have negative side effects when taken with alcohol.

Second, the festivities on St. Patrick's Day tend to be grandiose. The day or night can last many hours. Having one alcohol beverage for women and up to two for men is the national guideline. After that, switch to a non-alcoholic beverage. A shirley temple or arnold palmer can be a nice replacement drink for a cocktail. If you do indulge in more than one alcoholic beverage, drink a glass of water before diving into the second glass. It will help keep you hydrated. Truly, no more than two in one day is necessary. So take it easy and enjoy your first, sip by sip.

Next, if you have diabetes, you need to bring your glucose meter with you and test your blood sugar. Be aware that alcohol does effect blood sugars. Straight spirits can lower blood sugar levels. Beer, wine coolers, and mixed drinks can make your blood sugars go up from the carbohydrates in the drink. Everyone is different though. It is not a good idea to test this out on St. Patrick's Day. If you're not an alcohol drinker, don't start on St. Patrick's Day. You need to be testing your blood sugar while drinking. Never drink on an empty stomach; make sure your meal includes carbohydrates and fat. Also, make sure you are with people who know you have diabetes and can help you recognize symptoms of highs and lows. Not to be a debbie-downer but the saddest thing I've heard was a woman telling me how her son passed away in a diabetic coma. His drunk friends thought he was acting drunk when in reality, his symptoms of a low blood sugar were mimicking intoxication.

Bottom line: St. Patrick's Day can be a wonderful day; celebrating Irish heritage and happy attitudes about life. This is acheivable when drinking is done responsibly.

Happy St. Patrick's Day!!

My best friend, Caolan, and me in Dublin, Ireland at the Gravity Bar on top of the Guinness Brewery, enjoying a pint while looking out over the Wicklow Mountains.