Gretchen Scalpi, RDN

We know the benefits of exercise, but there may be extra benefits if you live with diabetes. So why should you say yes to exercise? Aside from the health benefits we always see promoted, exercise can actually help in regulating your blood glucose levels and help increase levels of the good cholesterol – HDL. Another benefit from exercise is an increase in insulin’s sensitivity or, in other words, how well insulin is able to pull glucose out of the blood and help regulate blood glucose levels.  This benefit is so important that insulin sensitivity drugs have even been produced – they are probably better known to you as Metformin or other thiazolidinediones. So what are some ways to easily fit exercise into your schedule when time is limited? Here are some examples to make the most of your time wherever you are at:

• Take the stairs instead of the elevator
• If you live in a bike friendly town alternate between driving and biking to work
• If you cannot fit in a full 30 minutes of exercise try 15 or 10 minute increments through out the day
• Do jumping jacks or you favorite core workout between t.v. commercials
• Smell the flowers – get your favorite book on tape and take a walk or set up walking dates with a friend
• Set your timer for 5-10 minutes and see how you can clean and pick-up in your house (bonus: Clean house)
• While on the phone try doing squats, lunges or simply walking while talking

The key to be creative and choose the type of exercise that appeals to you. It doesn’t have to mean being in a hot gym torturing yourself to run an hour on the treadmill. Look up information where you live and see what activities are offered or, whenever you can, make the most of your spare time, even if it is limited.  Remember some physical activity is always better than nothing, and the benefits of a more controlled blood glucose level will make it worth your while.

Written by guest blogger Stephanie Arellano, a Dietetics senior at the University of Wyoming.  Stephanie is a member of ADA and of the UW’s Student Dietetic Association. Stephanie hopes  to become a Registered Dietitian and a Certified Diabetes Educator, so she can  work with  people who have diabetes.

Tags: exercise, exercising

Living with diabetes can be a challenge, but when a child has diabetes it can create a challenge for both them and parents.  While it may be easier to monitor them at home it becomes more difficult when they are of school age. So what can parents do to prepare before sending their child off for school. Here are some helpful tips to successfully start off your child’s school career:

• Before school starts make sure to notify the school that your child has diabetes – this would include the school principal, nurse and teacher(s)

• If possibly try to work with an Registered Dietitian/Certified Diabetes Educator to help prepare you and your child to create the safest environment for them while at school

• Be proactive with the school and discuss with the school staff procedures such as :

•     Checking Blood Glucose Levels
•     How to and how much insulin to administer if and when needed
•     The types of snacks and meals to keep blood glucose levels stable
•     Have a plan of what to do in case of emergencies
•     Describe the symptoms your child has when their blood glucose levels are too low or high so school staff will know what to look for
•     Make sure to have on school site needed materials -insulin, syringes, etc.

Remember,  your child is like any other kid when it comes to adapting to a new environment. School can be a scary, but exciting time in their life. By being proactive, taking control of their diabetes now, and preparing, you can be assured of making their school experience a more enjoyable one.

Written by guest blogger Stephanie Arellano, a Dietetics senior at the University of Wyoming.  Stephanie is a member of ADA and of the UW’s Student Dietetic Association. Stephanie hopes  to become a Registered Dietitian and a Certified Diabetes Educator, so she can  work with  people who have diabetes.

Tags: diabetes, diabetic

Early last week First Lady Michelle Obama gave her support to Darden Restaurants, the parent company of mega-chains Olive Garden and Red Lobster, following their announcement about making healthful changes in all of its restaurants menus.  Darden announced plans to reduce calories and sodium by 10% over the next five years, and by 20% over the next 10 years. Children’s menus will have fruits or vegetables as side dishes, and an 8-ounce glass of 1% milk is already the included beverage.  Other Darden chain restaurants also include LongHorn Steakhouse, the Capital Grille, Bahama Breeze and Seasons 52.

The increased attention to the obesity epidemic has made chain restaurants and fast food establishments take a second look at their menu  and pledge to make improvements in nutritional content.  From a public relations standpoint this makes sound business sense in the current climate. The changes could potentially benefit the consumer, and that is a step in the right direction.  But, I have to wonder how much difference a 10% in reduction in sodium and calories will actually make?  Take Olive Garden for as an example:   Classic Pasta entrées range from 550 to 1450 calories, and between 810 – 3830 mg. of sodium.   If you take 10% off an average entrée choice like Lasagna Classico at 850 calories and 2830 mg. of sodium, just how much is that 10% going to save?  After you deduct the 10% from this menu item it will have 765 calories  and 2547 mg. sodium .  For many, this would  exceed  caloric needs for a meal, and it is in excess of the recommended daily sodium intake for adults.

Of course any change that helps us consume less calories or sodium is helpful, and I applaud Darden for starting to make changes.  However, aside from the fact that it’s going to take a period of 5 years  to accomplish the task, a 10% reduction in sodium and calories will probably not make much difference.  What sounds like a big improvement, is really a slight improvement.  When dining out,  it’s still going to come down to the consumer being informed and mindful of the food choices they make.

Tags: Red Lobster, reduce calories

Recently there was an article in the New York Times about reviving home economics programs in the public school system.  The idea is that teaching students to produce and cook nutritious food is important and could help in the fight against fighting obesity and chronic disease.

I couldn’t agree with this premise more!  I have to admit that I am biased on this topic, because my very favorite class in high school was home economics.  In fact, it was my interest in home economics that eventually led me to follow a career path in nutrition and dietetics.

Home economics classes focused on general home management and food preparation as subjects that should be studied.   Classes provided information about the food groups essential for health,  basic cooking techniques, hand washing and maintaining a clean kitchen , among other lessons.

Back when home economics was still a routine part of the high school curriculum, some students remember a class where they baked cookies or killed time until the next period.  I was fortunate to have a teacher who made the classes fun and interesting.  I remember how we prepared “theme” meals every week, based on  what we learned about another country’s culture and foods.  While we were studying what other people eat, we were learning a very valuable life skill…how to cook.

Teaching kids to cook, with a focus on nutrition, I believe, is the very essence of how our nation begins to tackle the problem of obesity and chronic disease that plagues our young people.  So many clients I encounter (young and older alike) have no idea how to prepare even the simplest of healthy meals.  No one cooks anymore!  The result?  A lifetime of eating convenience food or fast food, and very little of the foods that keep us healthy.

Somewhere along the line, the home economics program went by the wayside in many schools.  With discussions about helping our children prevent a lifetime of obesity, the idea of teaching cooking in the public schools may warrant another look.  I know the lessons I learned in those classes many years ago were valuable and ones that I have used every day of  my healthy life!

Tags: cooking at home, eating at home

Most people know that exercise is essential for good health.  The trouble is, even though modest exercise is not very difficult for most, it can be hard to get started.  To have success with exercise, you need to make changes in your routine and lifestyle.  Here are a few tips that may help you get over the tough part of merely getting started.

1. Examine your reasons and motivation for doing exercise.  Do you have health concerns?  Are you looking to feel better or have more energy?  Did your doctor (or someone else) tell you to start exercising?  The more compelling your reasons are, and the more you desire the change, the greater your likelihood of success. Exercising because someone else says you should may lead to feelings of resentment.
2. Set achievable goals that include both short-term and long-term goals.  Make sure those goals are SMART:  Specific, measurable, action oriented, realistic and time oriented.  A goal such as “I will start exercising more this week” is not specific enough to get you in action.  A SMART goal may sound something like this:  “I will start my exercise by walking for 15 minutes when I get home from work, 3 times weekly, for the next two weeks.”
3. Consider what barriers might get in the way of your exercise plan.  A common barrier for many is trying to fit exercise into a busy schedule, or dealing with unexpected events that come up.  Think about what things could derail your intentions, then devise a plan for how you will overcome that specific barrier.  If not being able to find time to exercise is your barrier, try scheduling yourself for a specific day and time.  Do you have a day-planner?  Try writing down your exercise time on the planner.

The quickest way to derail an exercise plan before you have really gotten underway is to start out with exercise that is too ambitious or too lengthy.   Select an activity you know you can do, and begin that activity for a short duration of 15-20 minutes.  You can always increase your exercise time as you go along.  Start slowly and keep it simple!

Tags: exercise, exercising, lose weight

There’s a lot of talk about whole grains these days, and food manufacturers have jumped on the bandwagon to entice consumers to select their products.   You can find many products with the words whole grain on the package, but what does that really mean?  Is whole grain the same as fiber?  What’s the best way to select a product?

Dietary fibers are found in foods containing whole grains, however, dietary fibers are also found in legumes, fruits and vegetables.  The recommended amount of dietary fiber lies somewhere between 25-38 grams daily, yet most adults and children are getting about half of  that amount. Start by looking for products with 4 or more grams of dietary fiber per serving.  There are actually two categories of fiber found in food:  insoluble and soluble fiber.  Soluble fiber is found in foods such as oatmeal, legumes or the pulpy part of fruit.  Insoluble fiber is found in grain products where the bran (outer) layer has been left intact.  Each category of fiber is essential for good health.  To get adequate amounts of both types of fiber, eat plenty of fresh fruit, vegetables and grain products that have not been refined.  Whole grains  have more fiber than refined grains, because the bran layer and germ of the grain has not been removed during the milling process.

Package labeling is helpful, but for some consumers, it adds to the confusion.  The Nutrition Facts Panel contains information about dietary fiber, because fiber is considered a nutrient.  Whole grains, are not defined as a nutrient and therefore information about whole grains is not found on the Nutrition Facts panel. Whole grain information may be present on other parts of the package.  Some packaging now posts the grams of whole grains per serving  on the front of  food package.  This indicates the amount of whole grains per serving.  There is also the Whole Grains Stamp which may be found on certain packages.

The Whole Grains Council allows manufacturers (for a fee) to promote the whole grains in their products for any product containing at least 8 grams of whole grain ingredients. Not all whole grain products have the Stamp, however.  Words like multi-grain, seven-grain or stone-ground  may not necessarily mean the product is a whole grain.  You really need to check the ingredient list to see whether whole grain, and not enriched flour is the among the top one or two  ingredients.

So where does all of this information leave the consumer?  I suspect confused,  judging from the amount of time I spend  explaining whole grains to  my clients.  What is comes down to is some foods are 100% whole grain, while others contain some whole grain, and that’s the difference.  So, to get the maximum amount of whole grains look  for the words 100% whole grain (such as 100% whole wheat).  Choosing products that have 4 grams or more fiber, or those sporting the Whole Grains Stamp (if it’s there) will also help you make sense of all of this!

Tags: whole grains

Recently McDonald’s announced it would be making healthy changes to the Happy Meal.  In 2004 McDonald’s offered 1% milk as an alternative to the soda, and the option to replace the fries with sliced apples and caramel sauce.  Although the fruit option has been around for the last seven years, only 11% of children getting the Happy Meal order the apple slices.  I have not seen statistics indicating the percentage of children choosing the 1% milk.

Now, as a result of  increased pressure from health and children’s advocacy groups, the fast food chain will make all Happy Meals with the apple slices.  The apple slices will be offered in a reduced amount of 3-5 slices instead of the current 10 slices and the caramel dipping sauce will be phased out. The portion of the French fries will be reduced by an ounce.   The change is expected to start taking place this September.  At a later date,  there will be  the option to request  more fruit, or possibly vegetables instead of the fries.

Some critics of fast-food have praised the move as a step in the right direction  while others complain that McDonald’s is not going far enough. With soda is still  an option for the Happy Meal,  the amount of sugar in the meal remains high, if chosen.  Offering 1 oz. less French fries makes a small dent in the overall calorie and fat content.

Will all of this mean that kids will start eating more fruit and vegetables?  It’s hard to say.  Some parents take their children to fast food as a special treat or reward, while others, sadly, use it as a replacement for meals no longer cooked at home.  If the Happy Meal still has the burger or chicken nuggets, French fries and a soda, will the apple slices get eaten or just thrown away?

It will really be interesting to see how these small changes by the fast food industry affect the health of children.  My belief is that it still comes down to making choices about what and how much certain foods are allowed in a child’s diet.  Simply put, good nutrition and having good health as a priority starts at home.  How do you weigh in (no pun intended) on this issue?

Tags: eating better, fruits, McDonald's, vegetables

I love spending time at our summer camp located in in the heart of the Finger Lakes in Yates County, NY.  The region is noted for it’s beautiful lakes, rural charm and enough wineries to keep you going to wine tastings for years to come.  These attributes make the region a wonderful place to spend time, but one of the lesser noticed gems of the region are the roadside stands that dot the countryside.  Small, family-owned roadside stands are found in abundance in much of central and western NY.

Many roadside stands have a large variety of locally grown, in season produce reflecting the labors of a highly productive family farm. Others, like the small one just a half mile down the road from our camp, have a little bit of everything from the family garden that’s in excess of what the family can use.  In either case produce is picked in the morning, and what you are purchasing is both  reasonably priced and very fresh.  Last summer the very best corn and tomatoes we had for the season came from that little roadside stand.  We picked up great tasting produce nearly every day!  Earlier today I picked up tomatoes, yellow squash, green beans and a pint of blueberries at a small roadside stand just 2 miles from camp.

One of the unique aspects of the roadside stands is the honor system.  Because there is usually no one there attending the stand to sell the produce to you,  the premise is very simple:  a price is posted for the item, and there’s a jar for you to put your money in.   Trust, honor and simplicity are virtues that we seldom experience  these days, and if you are an urban dweller, you may find this making purchases in this way a bit of a novelty. Yes, the rural areas of the Finger Lakes have many wonderful farmer’s markets and larger commercially run farm stands that are well worth checking out, but don’t overlook those little roadside stands!  If you visit this beautiful region, experience first hand the abundance of nutritious, home grown produce found at the roadside stand!

Tags: roadside stand

Just when it seems like many Americans have begun to embrace the Mediterranean Diet because of its health benefits, people in the Mediterranean countries are abandoning the traditional way of eating  in favor of the “American” diet.  Italy, Spain and Greece are now experiencing the obesity epidemic first hand, with Italy having the highest percentage of obese people in Europe today.   In Italy and Greece, people today eat roughly four times more meat than they did 40-50 years ago.  As people increased their income during this time period, they began to add more meat to their diet, and move away from the plant-based Mediterranean diet.

These countries have seen an increase in fast food offerings, and along with this comes marketing efforts and promotion of junk food to their children as well.  An estimated 36% of  Italian 12 to 16 year old children are now overweight or obese. It seems that Italy’s  young people favor the fast foods, while ignoring the traditional diet; they are also spending more time in front of the television, like their American counterparts.

The traditional Mediterranean diet consists of generous amounts of vegetables, fruit, olive oil, legumes and fish.  Meat and cheese are used sparingly.  The elements of this style of eating has been one of much study, and is one of the factors accounting for the longevity and good health of the people of the Mediterranean in generations past.  Now, for the first time in decades, today’s children will have shorter lifespans and more chronic health problems than their parents.  This represents a massive shift in the health and longevity of people in just three generations. While Americans are still considered the fattest people on the planet, it looks like other countries are quickly catching up.

Tags: obese, obesity, overweight

Most people who are overweight or obese will tell you that they didn’t reach their current, undesirable weight overnight.  Weight gain during adulthood is usually a gradual process that happens slowly and over a period of years.  It’s not unusual to see someone gain 10 pounds over the course of 10 years, and while a pound a year does not seem like much, adding 10 pounds per decade could really add up.  An adult who gains 1 pound per year, starting at the age of 20, will find themselves 30 lbs. overweight by the time they are 50.

Our lifestyles change as we journey through adulthood, and even the small, seemingly harmless habits that we pick up along the way can really change the course of our health or our weight.  The habits can range from drinking a soda daily, watching an extra hour of  TV at night, or cutting down on sleep because of a demanding work schedule.  Put a few of these habits together and what you have is someone with a more sedentary way of life, who may be sleep deprived, and consuming a couple hundred extra calories a day.  These are conditions that promote weight creep – the gradual addition of unwanted pounds that most people hardly notice.

If you have experienced weight creep, you may want to identify those little habits you have picked up.  Changing those habits into  positive lifestyle behaviors could be more effective that dieting, and more likely to help keep off the extra pounds.

Tags: lose weight, obese, obesity, weight loss