Type 2 Diabetes & Nutrition

Post by Guest Blogger Alanna Ritchie, a writer for Drugwatch.com

People who have type 2 diabetes must carefully watch the food and the medicine that they put into their bodies. Eating the right food, in the right proportions, while taking the right medication, can improve overall health.

A healthy diet consists of calories from three categories: carbohydrates, protein and fat.

Carbohydrates: 40-60 percent of calories
Look for high-fiber foods. Concentrate on fresh vegetables and fruits, beans and whole grains. You will want to limit your intake of white bread, potatoes, pasta and cereal.

Protein: 20 percent
Some of the healthiest protein sources are fish, chicken or turkey, tofu, low-fat dairy products and legumes, like beans.

Fat: 30 percent or less
Some of the healthiest fat sources are canola oil, olive oil, nuts and salmon.

Proper Medication Use
In addition to maintaining a balanced diet and monitoring their blood sugar, people with type 2 diabetes may take pills to help their bodies use insulin more efficiently.

The important thing to remember is that the time of day that medicine is taken enables the chemicals to work correctly. Your doctor will tell you what time to take your medicine and how often.

If you skip a meal or eat a smaller amount than usual, you may not take not need to take your medication. Again, check with your doctor.

Medications like sulfonylureas and meglitinides both stimulate the release of insulin, so they may cause blood sure to drop too low, leading to hypoglycemia. Watch for a rapid heartbeat; sweating; paleness; anxiety; numbness in fingers, toes and lips; sleepiness; confusion; headache and slurred speech.

Some medications have very serious side effects that you need to watch for.

Actos, which is a very popular diabetes drug, can increase your risk for liver, eye and heart problems — and even bladder cancer. If you see blood in your urine, experience pain during urination or have an increased need to urinate, talk to your doctor right away. These can be symptoms of Actos bladder cancer.

Thousands of Actos Lawsuits have been filed by people who have taken Actos. Even though the drug can cause severe side effects and has a black-box warning from the Food and Drug Administration (FDA), it is still prescribed every day in the United States.

You and your doctor need to decide which medication will work best for you. And remember, your medication and nutrition are both important parts of your well-being.

Alanna Ritchie is a writer for Drugwatch.com. An English major, she is an accomplished technical and creative writer.

If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html

Copyright ErinPalinski.com 2012. All Rights Reserved.

For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com

Follow me on twitter @DietExpertNJ

Let’s Not Attack Paula Deen

It has been confirmed that Paula Deen has been diagnosed with type 2 diabetes and since it was announced there has been a firestorm of comments and criticism of the Food Network star. Comments stating her recipes, eating habits, etc have contributed to her health condition. Is this true? Sure- her recipes can be high in fat, calories, and refined carbohydrates at times, and this certainly could have contributed to her diabetes. However, as a Certified Diabetes Educator, I have worked with thousands of patients with type 2 diabetes and before we crucify Paula Deen for developing this disease, I want you to keep in mind I have had skinny, young patients with no family history (and healthy eating habits) develop the disease.

Sometimes the cause can be genetic, sometimes there could be an underlying medical condition that brings on diabetes (for instance I have had clients with rheumatoid arthritis on high doses that ended up with type 2 diabetes), but it is important to remember that just because someone was diagnosed with type 2 diabetes doesn’t mean it was certainly their fault and could have been completely prevented. This stigma is what makes many individuals embarrassed or ashamed that they have diabetes, which is unfair. Could it have been prevented in many cases, possibly. And prevention is always best in the cause of a chronic disease like diabetes. But would you tell someone newly diagnosed with cancer “it’s your fault because you didn’t eat enough vegetables?” We could make that argument with almost any disease, but instead of pointing fingers at those diagnosed, let’s instead focus on supporting them and helping them make healthy lifestyle changes now to control this disease.

Instead of criticizing a public figure who is coming out to discuss a deadly disease effecting millions of Americans, let’s look at this as an incredible opportunity to educate all of us on the dangers, symptoms, and treatment of diabetes. When a client comes to me after just having been diagnosed with type 2 diabetes, 90% of them tell me they think they can never eat many foods, such as cookies, ever again. They are under the misconception “sugar is evil” and don’t understand that it is carbohydrates (which include sugar) they need to watch to control their blood sugar levels. My motto for everyone with diabetes is “you can eat any food, but moderation is key.” People with diabetes can still enjoy foods such as desserts and pasta, as long as they keep portion size in check and limit how often they have these foods (just like we all should be doing anyway!).

A Food Network star like Paula can show people with diabetes everywhere how any recipe can be adjusted to be meet the needs of a diabetic meal plan. For instance, maybe Ms. Deen can start to use whole grains vs refined flour or find substitutions to reduce the sugar and fat content in some of the foods she uses. In fact, I feel if a famous person with less-than-perfect eating habits like Paula Deen can show us all that simple changes can make a big impact on controlling blood sugar, it shows us we can all do it. Just because you have been diagnosed with diabetes does not destine you to a life full of boring, flavorless food.

For more information visit erinpalinski.com

Copyright 2012. ErinPalinski.com. All Rights Reserved.

Fat Tax Debate

You have probably heard by now that Denmark has implemented a “fax tax” applying a surcharge to foods with more than 2.3% saturated fats. The country states this tax is being put into effect to help combat obesity and heart disease, but is this really going to help?

In my opinion, good health and good nutrition is all about moderation. If I buy butter, but use it maybe once a week in a recipe, even though this food is high in saturated fat, this really isn’t going to raise my heart disease risk since it is being consumed so infrequently. In the same sense, if I stopped buying butter due to a “fax tax” eating no butter vs 1-2 teaspoons per week, this isn’t really going to make my heart that much healthier. Now what about this scenario: I could go buy a “healthier” food that contains less than 2.3% saturated fat (let’s say for arguments sake it contains 1.5% saturated fat and therefore does not cost me an additional tax), but if I eat tons of this food every day, I’m taking in many more grams of saturated fat a day then that teaspoon of butter was giving me, increasing my heart disease risk.

So what is the solution? In my opinion, we need to stop penalizing unhealthy choices and start rewarding healthy choices. What about a tax rebate for those that keep their cholesterol at a healthy level or lower it a certain percent throughout the course of the year? Or tax write offs/ rebates/incentives for buying more vegetables, having (and using) a gym membership, or maintaining a healthy weight. I think rewarding people by helping them save money (or giving them money back) is a lot more motivating, and productive, then penalizing unhealthy behavior. I also think this would be part of the solution to the “healthy food is too expense” issue many individuals face.

If this type of “fat tax” is ever implemented in America, I really hope they at least use the money for community nutrition education programs to help the public understand how to improve their health and what foods would be better choices.

What are your opinions on this tax? Post your comments here or let me know how you feel on twitter @DietExpertNJ

For more information visit erinpalinski.com

Copyright 2012. ErinPalinski.com. All Rights Reserved.

An Apple A Day…

In honor of fall, I wanted to make my next blog all about the health benefits of apples. As it turns out, the old saying “an apple a day keeps the doctor away” may very well be true. Check out some of the amazing health benefits apples have:

1. Avoid Alzheimer’s
A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

2. Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 percent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumors in rats. Meanwhile, the National Cancer Institute has recommended a high fiber intake to reduce the risk of colorectal cancer.

3. Decrease your risk of diabetes
Women who eat at least one apple a day are 28 percent less likely to develop Type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fiber, the key to blunting blood sugar swings.

4. Reduce cholesterol
The soluble fiber found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

5. Get a healthier heart
An extensive body of research has linked high soluble fiber intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Want a great new way to enjoy apples? They this delicious dessert recipe:
Baked Apples with Currants
Ingredients
4 medium-size baking apples (e.g. Rome Beauty, Cortland, or Granny Smith)
1/2 cup bran cereal
2 tbsp currants
1 tbsp chopped pecans (optional)
4 tsp brown sugar
4 tsp maple syrup

Directions
Preheat oven to 350ºF. With an apple corer, a melon baller, or a thin, sharp knife, scoop out all but the bottom 1/2 inch of each apple core; with a vegetable peeler, peel a 1/2 inch-wide strip around the top of the cavity.

Stand the apples in a shallow baking dish just large enough to accommodate all of them in a single layer. In a small bowl, combine the cereal, currants, and pecans if desired.

Spoon 1/4 of the mixture into the cavity of each apple, then sprinkle with sugar.
Drizzle the syrup over the apples and bake for 40 or 45 minutes or until tender when pierced with a knife.

Makes 4 servings.

Let me know what you think of this recipe on twitter @DietExpertNJ

For more information visit erinpalinski.com

Copyright 2012. ErinPalinski.com. All Rights Reserved.

Welcome to my blog!

Welcome to my blog! My name is Erin Palinski, RD, CDE, LDN, CPT and I am a Registered Dietitian, Certified Personal Trainer, and Certified Diabetes Educator. I’m excited to start this blog to share ideas and tips for improving your diet and getting more active. I believe small, gradual changes are the key to improving your health and wellbeing for life!

Please enjoy this blog, post comments and suggestions for topics you would like to see in future blogs, or whatever is on your mind! If you like my posts, please follow me on twitter @DietExpertNJ and sign up for my monthly nutrition newsletter on my website at www.erinpalinski.com

I look forward to hearing from you and welcome!

-Erin

For more information visit erinpalinski.com

Copyright 2012. ErinPalinski.com. All Rights Reserved.