Holiday Foods on the Naughty List

Naughty: Sweet Potato Casserole

Sweet potatoes are one of the most nutritious vegetables out there. They’ve got vitamins A and C, plus a dose of calcium and potassium. But they’re often served in a decidedly unhealthy fashion – casseroles made with marshmallows, butter, and loads of sugar.

Nice: How’s this for a compromise? Leave out the butter and cut the sugar in half, and keep the marshmallows. This will shave calories and fat, not taste.

Naughty: Turkey Skin

The skin of turkey and chicken is loaded with saturated fat. Per gram, saturated fats are higher in calories than protein or carbs, and they contribute to high cholesterol. Another no-no is the dark meat, which has more fat per bite than white meat.

Nice: Serve yourself turkey breast or other white meat without the skin.

Naughty: Pecan Pie

Although pecans are packed with healthy fats, vitamins, and minerals, pecan pie is a minefield of sugar and calories. A typical slice of pecan pie has 500 to 800 calories. That’s because it’s usually made with oodles of corn syrup, butter, and sugar.

Nice: Nibble on a bowl of mixed nuts instead. If you can’t resist the pie, opt for a very small slice and don’t eat the crust.

Remember there's always a substitute for the different foods we would love to have, we just need to compromise.

To Take or Not Intake

Protein Intake:
In people with diabetes, protein intake should not exceed 15%-20% of the total daily calories. Since the effects of high amounts of protein and low amounts carbohydrates on the development of kidney disease has not been established, experts do not recommend diets high in proteins and low in carbohydrates (for example, Atkins Diet) in people with diabetes as a way to lose weight and control blood glucose levels.

Fat Intake:
People with diabetes have higher-than-normal risk for heart disease, stroke, and disease of the small vessels in the body. Controlling blood pressure, normalizing blood sugars, and limiting the amounts of fats in the diet will help lower the risk of these complications.

Limiting the amounts of saturated fats, exercise, and medical therapy can lower bad LDL cholesterol and increase good HDL cholesterol. This has been repeatedly shown in many studies to help people with diabetes reduce their risk of heart disease and reduce the risk of death if a heart attack does occurs in a diabetic person.

The ABC's of Type 2 Diabetes

If you have type 2 diabetes, you’re at higher risk for heart disease and other complications. But there are steps you can take to reduce your risk—and understanding them is as easy as A-B-C. To help maintain your type 2 diabetes eat plenty fruits, vegetables, and whole grain foods. Exercise most days of the week for at least 30 minutes. Most importantly take any medicines as prescribed by your doctor.

A – Keep your A1C levels less than 7%

• Your A1C level (your average blood sugar level for the past 2–3 months) should be less than 7%.
• You should have an A1C test every 3 to 6 months.

• You should continue to self-test your blood sugar levels regularly, such as before meals, 1–2 hours after meals, and at bedtime.

B – Keep blood pressure levels less than 130/80 mm Hg

By taking control of your blood pressure, you’ll help prevent putting too much strain on your heart, blood vessels, eyes, and kidneys. If you have type 2 diabetes, keeping your blood pressure less than 130/80 mm Hg can help:

• Stop your blood from pushing too hard against the vessel walls throughout your body.
• Keep your heart from working too hard.
• Reduce your risk of heart attacks and stroke.

C – Keep cholesterol and blood fats (triglycerides) under control

Take control of the amount of blood fats (called triglycerides) and cholesterol in your blood to prevent clogging your arteries, which can lead to heart disease. You should be aware of three things with cholesterol and blood fats:

1. HDL cholesterol is often called “good cholesterol.”
2. LDL cholesterol is often called “bad cholesterol.”
3. Triglycerides are also known as blood fats

Diabetes and Cardiovascular Disease

Type 2 diabetes is known to lead to cardiovascular disease (CVD, disease of the heart and blood vessels) but little is known about the chance of stroke among a diverse group of people with diabetes.

There were 296 strokes documented during the follow-up period. The chance of stroke varied according to age, sex, and history of CVD. A history of stroke was a strong predictor of stroke in men and women.

Among men with a history of CVD, repeat stroke was more likely if their diabetes therapy included insulin plus pills, or if they were being treated for high total cholesterol and low HDL cholesterol. Among women with a history of CVD, complications affecting small blood vessels were linked to stroke. Among patients with no history of CVD, smoking and high levels of glycated hemoglobin (A1C, a measure of long-term glucose control) made stroke more likely.

A person’s age and a history of stroke are strong clues of the chance of stroke in the future among people with diabetes.

Diabetes: A Chronic Condition

Diabetes is a diagnosis no one wants to hear, I too was in denial. The disease, in which the body doesn't produce or properly use insulin, affects millions of people and can lead to devastating complications. Diabetes can cause blindness, amputation, kidney failure, heart disease or death.

The future for those with diabetes is far from bleak. Today, people have many options for keeping their blood sugar under control and living life to the fullest. You have to stay on top of it. You have to check your blood sugar 2 or 3 times a day. You have to stay on top of taking your medication. And there's always an extra precaution, like never going barefoot.

There's no taking a break, or no going on vacation from diabetes. The experience of coping with a chronic condition is what you make of it, you can make it work for you, or you can make it work against you. The choice is yours!

What is Diabetes?

Diabetes is a disease of high blood sugar. When you have diabetes, your blood sugar is out of balance. Your body is not able to keep your blood sugar level at a healthy balance on its own. Knowing this means taking better care of yourself: by taking your medicine, checking your glucose ( sugar) level 2 or 3 times a day, and seeing your doctor on a regular basis. There are so many diabetic recipes out there that allows us to have delicious meals and scrumptious desserts. We have to be careful of our sugar intake. Instead of using regular sugar in our food, desserts, and drinks(coffee, tea, etc.) we have to use a sugar substitute. There was a time when my husband wouldn't drink any sugar-free drinks, now between him and my grandsons, I can't buy it fast enough. Remember just because we use a substitute, we should still watch our intake of sugar, everything in moderation.

Splenda vs. Sugar

When I was first diagnosed with diabetes, I was in denial. I would not repeat to anyone that I was a diabetic. I finally came to my senses, and did what I had to do to take care of myself. The bible tells us that with His stripes we are healed. Isa. 53:5 I know now I must take my medicine, check my sugar levels daily, and see my physician regularly.

Three Reasons Why Splenda is Better Than Sugar:
1. Splenda doesn't increase blood glucose levels.
2. Splenda is a sugar substitute.
3. Splenda cuts calories in our daily diet.