The Pork Chop Stops Here!

9″ plate (stay within the inner circle). Food should be no higher than 1/2″.  Add a fruit and diary of you wish along w/flavored Mineral water or unsweetened tea. Want seconds! Go for the non-starchy veggies.

 

Dining out can be challenging. Don’t fret. Savior these fit and healthy life style tips while enjoying comfort food without overindulging.

Before the weather breaks, you’ll either give a barbeque or be invited to one. As a Type 1 Diabetic for 44 years, I’ve mastered the art of eating a balanced meal to avoid overeating.

Be a considerate host and avoid foods swimming in salt, sugar, fat and lighter fluid with chemically treated charcoal. And don’t forget to plans activities with movement: Charades, hula-hoop, medicine ball toss…. Step away from the plate, because the pork chop stops here!

Last, as a guest, offer to bring a healthy dish that’s colorful, meatless, and filled with veggies.

Tips from American Diabetes Association:

1. Survey the table before diving for food.

2. Use Choose My Plate Method website or phone app for making healthy choices.

3. Treating yourself to 1 bite-size snack is allowed.

4. Focus on eating skinless poultry, 90 % lean burgers or ground turkey, veggie or seafood kabobs, or a veggie or black bean burger.

5. Fill at least half of your plate with green colorful salads with other fresh non-starchy vegetables.

6. Use lite dressing or vinaigrettes.

7. Limit servings of beans, fruit, whole grain salads, & corn on the cob.

8. ONE small serving of dessert.

9. Stick to unsweetened herbal teas or mineral water w/lemon.

10. Done eating? No? Get another helping of non-starchy veggies. Then move those hips! Walk with a friend, help the host with dishes, or start a game that involves movement.

Bon Appetite!

Too much stuff? Declutter and reorganize your diabetes supplies!

I have some pencils in the basket, but no log book to record blood sugars.

Vials of insulin in butter compartment.

Diabetes supplies in utility cart with drawers.

Insulin cool pack in the rear of the fridge.

More diabetes supplies in buffet drawers.

Misplaced two packs of batteries.

Found them and lost them again.

More diabetes supplies in a clear bin on top of a tool box in the shed,

yet, I still can’t find stuff because the diabetes supply kit and the tool kit

are in similar containers.

Just found batteries. Watch me lose them again.

Is this you? If so, it’s time to declutter and reorganize. Your items should be in three places: 1. In your bedroom (for emergencies); 2. In your closet or another convenient place 3. Downstairs Fridge for insulin (and not concealed by stuff). If you can, invest in a micromini fridge to keep in your bed room. It will come in handy during sick days. Organize folder with medical visits and receipts, and place in diabetes supply drawer. Label it, and make it visible. I shall return as soon as I reorganized. Oh, and I will provide photos.

Raw or cooked? Which method provides the most benefits when preparing veggies?

 

 

 

Top photo: Sautéed organic chicken with corn, celery, tomatoes and fresh herbs. Bottom photo: roasted heirloom tomatoes. artichokes/red bell peppers, 2 hard boiled eggs on Boston lettuce w/ poppy seed garlic dressing.

Certain veggies supply more nutrients when cooked according to Journal of Agriculture and Food Chemistry. Just don’t overcook. Overcooking strips away vitamins and minerals and gives the veggie a lifeless appearance. Your meal should always be about the presentation: bright and colorful. The body also benefits from better digestion and absorption, along with the increase of antioxidants when cooked. Sauté, simmer, roast, or steam until tender and not limp. Last, don’t forget to cut florets, celery, and Brussel sprouts into halfs or thirds. It makes it easier to chew.

Asparagus

Bell peppers

Broccoli

Brussel sprouts

Cabbage

Carrots

Cauliflower

Carrots

Cauliflowers

Eggplant (considered a fruit)

Greens: collard/mustard/turnip

Mushrooms

Radish

Rutabaga

Spinach

Turnips

Tomatoes (considered a fruit)

Reading Food Labels Carefully

If you’re not careful, you can easily misread a label. This will affect your blood sugar, your weight, and bolus rate. Read the info in the box labeled Nutrition Facts. There are four large muffins in this container, however, you are only supposed to eat a half of a muffin per meal. This is an excellent rule of thumb for nondiabetics as well. You still make insulin. When you eat, your brain signals the pancreas to deliver insulin found in the Beta cells depending on your blood sugar, and what you eat. If you haven’t eaten and your blood sugar drops, your brain signals the pancreas to release reserved sugar located in the Alpha cells to prevent fatigue. Overworking either cell can cause havoc on the body.

Half muffin is 24 carbs. (Note- Always subtract fiber from total carbs that are 5 grams and higher) 24 carbs-6 grams of fiber= 18 carbs.

The fiber in food that is 5 g or high is not digested. Therefore you subtract it. If you don’t  you will miscalculate your insulin dosage and have unexplained low blood sugars and increased weight gain.

A balanced breakfast would be:

1/2 muffin  (18 carbs)

1 c. plain yogurt or milk (15 carbs)

1 egg (0 carbs)

2 sm turkey sausages ( Note: you might have to bolus for a veggie sausage. Read carb count)

1/2 fruit of your choice (11-15 carbs)

 

 

 

Family Caregivers Act for PA

For information in your area visit AARP and search the law pertaining to your state. Also, AARP branch offices are located in 51 states. Membership is $16/year.

Family Caregivers in Pennsylvania Now Have More Support. The CARE Act Takes Effect April 20.

Posted on 03/24/2017 by Steve Gardner | AARP Pennsylvania

More than 1.6 million Pennsylvanians care for older parents, spouses or other loved ones, helping them to live independently in their own homes. These family caregivers have a huge responsibility, and on April 20, 2017, a new law takes effect that will make life a little bit easier for them.

The CARE (Caregiver Advise, Record, Enable) Act helps family caregivers when their loved ones go into the hospital and as they transition home.

The CARE Act requires hospitals to:

• Provide your loved one the opportunity to designate a family caregiver.
• Inform you when your loved one is to be discharged to another facility or back home.
• Give you an explanation and demonstration of the medical tasks you will need to perform at home.

AARP Pennsylvania fought for the CARE Act because supporting caregivers is a top priority for all of us.

To make sure you and your loved ones have important information about this new law available when you need it most, we’ve created simple cards to keep in your wallet. To get your free Pennsylvania CARE Act wallet card, call 1-877-333-5885 or download one here.

For more information about caregiving resources, visit the AARP Caregiving Resource Center. You’ll find a wide range of information, tips, and tools to better care for a loved one at home.

Finally, at AARP we believe family caregivers aren’t celebrated or supported nearly enough. Caregivers help loved ones live independently in their homes and communities—where they want to be.  We encourage you to share your story and help us fight for more support for caregivers right here in Pennsylvania. To share your caregiving story, visit aarp.org/iheartcaregivers.

The bottom line is that while caregiving can be a difficult and emotionally taxing job, caregivers consider it a labor of love and simply wouldn’t have it any other way.

Thankfully, Pennsylvania’s new CARE Act will make that job a little easier.

Tagged: aarp, AARP Pennsylania, CARE Act, caregivers, caregiving, family caregiving, health, health care

Anatomy of a Sock

Diabetes Forecast® is the Healthy Living Magazine created for you by the American Diabetes Association®.

Source: Anatomy of a Sock

Question Everything That You Read, Even My Posts

While waiting to see my Endocrinologist, I was reading a dictionary on herbs and foods. The book contained some useful information :

1.  Add salt to liquid soap and wash water to remove scum from your body

2. Making mouthwash: 2 cups (minus the sugar) Peppermint, sage, or lemon balm tea, 2 drops of vanilla, 2 drops vitamin E.

3. How grapefruits got their name: Grapefruits grow in clusters like grapes. Add slice grapefruit peels to distilled vinegar to clean faucets, sanitize pillows, clean windows…

Then there was this: Eat a banana for a low blood sugar.  It failed to mention size. When I shared it with the Endocrinologist she said, “If your blood sugar is below 60, a small banana should elevate sugar quickly. It will also supply you with potassium lost from the low blood sugar. A large banana might cause blood sugar to counteract to 200 range.” The author of the book failed to mention this.  He also suggestion eat spinach three times/day daily. Consuming excessive amounts of spinach can lead to kidney stones, issues with iron absorption and gastrointestinal difficulties. Just eat a variety of fruits/vegetables.

After you read this, I welcome you to do a fact check.