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.

The 15th Tip

Tip # 15: Take time to make smart choices when eating out.
Most Americans eat out to fit a busy lifestyle. There are a few things you can do to make sure you're staying on track with a healthy diet.

* Think ahead about your options. Give yourself a couple different restaurants to choose from, think about what you would order at each of them, and then choose the one that is the healthiest. You can use the internet to look up menu items and nutrition facts.

* Eat light when you eat out. Choose a kids size or take half the meal home if it's served on a platter.

* It is completely acceptable to ask for special orders. For example, ask for a baked potato instead of the fries, or leave the mayo off the sandwich. Just be polite when you're asking for special accommodations.

* Last, if you find you're eating out more than a couple times a week, try to think ahead and prepare some meals at home to take with you. If you don't have a way to keep it cool, then take some healthy snacks to go. These snacks may tide you over until you can make it home to have a homemade meal. You can start by making your own trail mix with your favorite cereal, nuts, dried fruit, m&m's, and seeds. Pack it in a snack size bag, otherwise it's tempting to eat the whole bowl. Oranges and bananas are great snacks to travel. Their natural peal keeps the fruit clean from germs in your bag, purse, or where ever you pack it.

If you need any more suggestions for eating out, take a look at this handout from the Academy of Nutrition and Dietetics.

Health and happiness!

and more GREEN

Tip # 14: Eat even MORE green!
Only a few days left until St. Patrick's day. Continuing on with the "eat more green" theme for this week, try sitting out a bowl of green fruits. Granny smith apples, sliced kiwi, and green grapes make for great munchies during the day when you want to pick at something in the kitchen or at your desk.

March 13th

Tip # 13: Eat more green!
In preparation for St. Patrick's Day on March 17th, focus on eating more green foods this week.

My favorite snack is homemade kale chips and guacamole. Take a small bunch of kale and strip the leaves from the stems. Rinse and dry off the leaves. Spray a baking sheet with non-stick cooking spray like Pam. Lay the leaves across the tray and spray them with Pam as well. Sprinkle with salt. Bake in the oven at 350 degrees for 10-15 minutes or until they shrink up.

In a bowl, mash up an avocado, a clove of garlic, an 1/8 cup of chopped onion, a small chopped up tomato, a half teaspoon of lime juice and a little salt and pepper to taste. (I add 1/4 cup of non fat plain greek yogurt to add protein and make it more creamy!)

The kale chips tend to be flimsy, so I combine them with a regular tortilla chip and the guacamole. I make the tortilla chips from scratch, doing the same thing with tortillas as I do with the kale leaves to make them crunchy like a chip.

Be creative and get your green on!

Health and happiness!

March 12th... time is flyin'

Tip # 12: Grocery shop the perimeter of the store.
Think about the foods you find on the outer edge of a grocery store. Fruits and veggies typically come first. Next is the dairy section containing cheese, yogurt, milk, and other calcium containing foods. The deli and rotissere counter are usually along the wall where you can have someone slice fresh meats for you or you can pick up raw meats next to that. Those are the foods you need the most. Some of the aisles have whole grains like brown rice, quinoa, wheat bread, and wheat pasta. Those have a long shelf life if you store them in a cool, dry place so it is more cost efficient to buy those in bulk. That way you rarely have to be in the aisles of the market.

Other than that, the aisles have a lot of processed foods that aren't as healthy for you as the products around the perimeter of the market. Plan to stay around the outside unless there are specific things you're looking for in the aisles, like spices, peanut butter, beans, or high fiber cereals.

One other thing that can help out is to make a list of what you need. Promise yourself you'll stick to the list with only one or two special items. That way if you see parsley, and you forgot to put it on your list, you can grab it. It will help to keep you from throwing the cookies, crackers, and other junk foods into the cart.

Be sure to call Diabetes Partnership at 216-591-0800 with any questions!

Health and Happiness!

**Photo from inshapeindiana.org

March 11th

Tip # 11: Cut down on pop.
The best thing to do is replace pop with a non-carbonated beverage. Try tea, water, or crystal light type drinks. If you're going to drink pop, drink diet. However, give it a shot and just try to give water (maybe with a squeeze of lemon) a chance! You never know until you try. Your bones will thank you later!

TEN, Tip # 10

Tip # 10: Eat a piece of fruit every day.
How much more simple can it be? If you don't eat any fruit, you should start by eating one piece of fruit (the size of a baseball) each day. Start by adding berries to some oatmeal in the morning, an orange for an afternoon snack, or cut up peaches and pears on cottage cheese for an evening treat.

My mom got very creative and made a lovely dessert with fruit on it! If you want the recipe for this fruit pizza, call me at 216-591-0800.

Already day 9??

Tip # 9: Take ten minutes to walk or ride a bike after a meal.
I know that it's National Nutrition Month, however being moderately active after a meal helps digest your food. It helps to prevent blood glucose levels from getting too high. Instead of that tired feeling we sometimes get after eating, going for a walk will give you an energy boost.

Physical activity pairs perfectly with nutrition. You need both; an active lifestyle and a healthy diet. If you're interested in swimming as your physical activity, check out our SWIM for Diabetes page. It's a fun way to exercise and help out a great cause! Another cool perk is that Jerry and Coleen (from the Biggest Loser) are going to be at some of the events around SWIM time! Click on the link for more information!

Day 8

Tip # 8: Switch from fried foods to baked, broiled, or grilled.
Anytime you have the option of baked, broiled, and grilled foods over fried foods, go for it and avoid the fried foods. Most of us already know that baked, broiled, and grilled foods are healthier for you than fried. Now is time to make the effort to really focus on the healthy stuff! If you think the baked version lacks the flavor that fried food has, add herbs to spice up your chicken, potatoes, or other foods. Your heart will thank you later.

Please call Diabetes Partnership of Cleveland at 216-591-0800 with any questions!

Day 7 is... National Cereal Day

Tip # 7: Eat breakfast every day.
No one has been able to dispute that breakfast is certainly the most important meal of the day. National Cereal Day is today and is a great reminder that if you don't eat breakfast, you need to start!

For some of you reading this, you may already eat breakfast everyday. Consider this a free-day! However, for others, I can already hear the excuses being rolled out...
          "I don't have time,"
                    "I feel sick to my stomach in the morning," or
                              "I don't like breakfast food at breakfast" seem to be the most common excuses I hear. And we can fix this!

If you're not a breakfast eater because you feel like eating would upset your stomach, start by drinking a glass of milk or orange juice. You can even start by having a few crackers or half of a granola bar. It may not seem like the ingredients for a healthy breakfast, but it is a start. (Remember, we focus on improvement not perfection.) Try this for a couple weeks and you will start to adjust. Your body needs the energy. Otherwise it stresses out your body, relying on your liver for the glucose it needs. Help yourself out!

Cereal is a great breakfast food. However, eating sweet things in the morning doesn't tide me over until lunch. I don't have a lot of extra time to make eggs, bacon, and toast either. My go-to food in the morning is anything left over from dinner the night before. Often times it's a bowl of chili, warmed up pasta dishes, or a grilled chicken breast on whole wheat toast.

Eat breakfast every day!

Just for fun: I came across this website that includes creative cereal recipes. Try these innovative recipes to help enjoy National Cereal Day!

Tip # 6 Food Vacation

Tip # 6: Take a food vacation.
If you have been fortunate enough to travel, you realize trying different foods can be exciting! At a tropical resort, beautiful breakfasts are served with greek yogurt, fresh berries, homemade granola, fluffy apple wheat bran muffins, pink grapefruit halves, freshly squeezed orange juice, and a strong cup of coffee. In Africa, they combine foods like peanut butter and tomatoes to deliver bold and delicious flavors we wouldn't typically consider making. Spice up the day and try making a dish from a different region of the world. You may discover new ways to make healthy foods taste incredible.

Here's my recipe for African Sweet Potato and Peanut Stew if you're looking for an idea. This is one of my favorite meals.

African Sweet Potato and Peanut Stew

Ingredients
3 cloves of garlic
2 cups of fresh cilantro leaves and stems
1-28 oz. can diced tomatoes
1/2 cup creamy or crunchy peanut butter
2 teaspoons ground cumin
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper or crushed red pepper flakes
Salt
1 cup water
3 pounds sweet potatoes, peeled and cut into 2-inch chunks
1-15 oz. can of garbanzo beans, rinsed and drained

1-16 oz. package frozen whole or cut green beans

Directions

1) In blender or food processor, blend garlic, cilantro, tomatoes with their juice, peanut butter, cumin, cinnamon, cayenne, and 3/4 teaspoon salt until pureed.

2) Into 4 1/2- to 6-quart slow-cooker bowl, pour peanut-butter mixture; stir in water. Add sweet potatoes and garbanzo beans; stir to combine. Cover slow cooker with lid and cook on low setting 8 to 10 hours or on high setting 4 to 5 hours or until potatoes are tender.

3) About 10 minutes before stew is done, cook green beans. Gently stir green beans into stew.

Health and Happiness!

Day # 5, Tip # 5

Tip # 5: Use the weekdays to build a solid routine.
Often we ask the questions "what should I eat?" or "how much can I have?" Take the weekdays to focus on when you should eat. Our bodies love routine. Eating at the same time every day is just as important as what and how much you eat.

Diabetes Partnership of Cleveland has a summer camp for kids with type 1 diabetes in Newbury, Ohio called Camp Ho Mita Koda. I talked with the campers and camp staff about why it is important to establish a routine when eating, among other healthy behaviors. They joked with me about how I said, "your body is an amazing machine," all the time. It was true though (and still is)! I said it to help them remember why they should be making decisions to stay healthy.

Jessie, a camp counselor and friend, will always joke with me how I say "your body is an amazing machine." Setting up a routine when you eat meals helps keep that machine running and healthy!

That amazing machine works better when it has a routine. When you eat at the same time every day, your body knows when to expect the food and how to use the food for energy more effectively and efficiently. Eating at the same time every day helps prevent your body from stressing out if it has to wait longer in between meals.

Monday through Friday is an ideal time for most people to start working on a solid routine, eating meals at the same time each day.

* Remember: Improvement, not perfection, is the goal. Cheers to health and happiness!

Fantastic Number Four

Tip # 4: Rate Your Plate.
What do I mean by this? This year's National Nutrition Month campaign theme is "Get Your Plate In Shape." When you sit down for a meal, check out your plate and ask yourself these three simple questions:

1) Is it colorful? You should eat fruits and/or vegetables at every meal. If you do, your plate will have color.

2) Do you have whole grain foods in place of any refined grains? For example, you might use whole wheat bread in place of white bread, quinoa instead of white rice, or whole wheat pasta rather than white pasta.

3) In the story of Goldilocks and the Three Bears, author Robert Southey wrote that Goldilocks thought Papa Bear's porridge was too hot, Mama Bear's porridge too cold, but Baby Bear's porridge was "just right." Well I would like to believe that Goldilocks chose Baby Bear's porridge because the portion size was "just right." (If the temperatures were not right, she could have blown on each bite to cool it off or stuck it in the microwave to warm it up.) All jokes aside, the last question you want to ask yourself when looking at your plate is, "does this plate have too much or not enough food on it?" If the meal is served on a platter or if the food is piled high, it's probably too much. If you think it could be enough food for you and a friend to eat and be satisfied, don't plan to eat the whole plate full of food. Or if it's not enough food, you will end up quickly snacking soon after finishing your meal and overeating. You need the right amount of food to be satisfied without stuffing yourself and enough so you're not looking for your next meal soon after.

I went to lunch with a friend and this was what we were served. If you ask the three questions about our meals, here are the answers. They are colorful with fruit cups and salads. They have whole grain foods, using wheat bread and a wheat wrap instead of white bread and a tortilla. They have the right amount of food. Maybe just a little too much, but neither of us finished every bite on the plate.

I hope you are enjoying your weekend and feeling more healthy and happy with each day!

Tip # 3

Tip # 3: Drink more water.
Aim for 8 cups of water a day. Staying well hydrated is just as important in the winter as it is in the summer. Since we don't sweat as much in cooler weather, sometimes we forget. Staying hydrated has many benefits, including helping with your digestion.

Stay tuned for tip #4 tomorrow! How are you doing so far?

Day Two

Tip # 2: Cut up some veggies.
Keeping cut vegetables handy will make it easier to choose them for snacks. Baby carrots, celery, snap peas, peppers, and strips of zucchini only take a couple minutes to prepare. Throw them in a bag or bowl, toss them in the fridge, and you'll be glad you did when you're looking for a little nibble.

I was looking through pictures taken of me at work. I noticed that most of the photos include a bag of veggies on my desk. Coincidence? I think not. Baby carrots are my favorite. They're the easiest to prepare. I have been known as the Carrot Queen lately.

If you have any questions about the tip, please call Diabetes Partnership at (216) 591-0800 and ask to speak with me or any of our educators. We are here to help you! Also, you can go to the Nutrition Resources page on the Academy of Nutrition and Dietetics website for more information.

Always remember-- try not to focus on perfecting your habits, but improving them!

Welcome to Day One!

National Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.

Starting today, make a promise to yourself to eat healthy! For National Nutrition Month, I'll give you a new tip everyday. Here are some simple guidelines:
1) Try the tips. You won't know what will work until you try them.
2) Do your best. We don't need perfect healthy eating habits, but we need to improve our eating habits.
3) If something doesn't work for you then stop and try a different tip. Typically you want to try something for two weeks before you rule it out.

Remember, we encourage people with diabetes, pre-diabetes, and those at risk for diabetes to eat healthy just as we encourage all Americans to get in the habit of choosing to eat healthy!

So... to start off National Nutrition Month, here's the simple first tip!

Tip # 1: Journal what you eat.
People are more likely to make healthy choices to eat better when they see on paper everything they eat throughout the day and week. It can be an eye-opener.

If you have any questions about the tip, please call Diabetes Partnership at (216) 591-0800 and ask to speak with me or any of our educators. We are here to help you! Also, you can go to the Nutrition Resources page for more information.

So sit back and enjoy the National Nutrition Month journey with us! Always remember-- try not to focus on perfecting your habits, but improve them!