Question of the week: Popcorn as a snack choice?

The following question was asked by one of my readers, "I have pre-diabetes and enjoy having an afternoon snack. Is microwave popcorn ok for me to have? "

Popcorn can be a healthy snack depending on how it is prepared. 3 cups of air-popped popcorn has just less than 100 calories and is equivalent to 1 carbohydrate choice. Popcorn is also a good source of fiber!

Microwave popcorn can be an okay choice but read your labels as there are some that are very high in sodium and fat. Keep in mind that a whole bag of microwave popcorn may contain anywhere from 2 - 3 servings.

Calories for microwave popcorn may vary depending on brand. The following website is very helpful in researching nutritional information on different brands, http://caloriecount.about.com/calories-popcorn-ic2508.

In addition to sodium and calories, other items to watch out for on your labels of microwave popcorn:
*Saturated Fat
*Trans Fats

The optimal way to consume popcorn would be if you could air-pop your own (being able to control the type of oil, amount of salt, and toppings that it would contain.

Suggested tasty toppings for your popcorn: A small amount of grated Parmesan, cayenne pepper, Mrs. Dash, paprika, nutritional yeast, lemon pepper, garlic powder,cinnamon, or taco seasoning.

Question of the week: How Do I Stay Motivated?

The following question was posted by one of my readers, "I have diabetes and I'm having trouble staying consistent and motivated. I'm usually good for about 2 weeks and then I go back to my old ways of eating and lack of exercise. How can I stay motivated?"

It isn't easy to change habits, especially those that we have had for a long time. The key is to start small, and once you see yourself succeed, you'll have the motivation to continue.

Try the following to help with motivation and to stay consistent:

Set short term goals that are attainable.
**For example, instead of setting a goal to workout an hour per day or to go to the gym everyday, set a goal to work out 3 or 4 times per week. However, you can start "small" and work your way up. When you see yourself succeeding at the 3 or 4 days, you will feel motivated.

**Another example, would be instead of setting a goal saying that you are going to stop eating ice cream (for example) everyday, set a goal that you will allow yourself a low calorie frozen portioned dessert (i.e. Skinny Cow, Weight Watchers Frozen Treat) a couple of times a week or allow yourself one 1-Cup portion of ice cream on the weekend and one during the week.

Another way to stay consistent (and stay motivated) is to keep a journal or make a chart of your successes. Get a blank notebook, date the page, and list all the positive choices that you made that day. For example, I could list that on a particular day:
*I skipped eating a slice of cake at the company party
*I exercised for an hour on the treadmill
*I took the stairs instead of the elevator at the office
* I drank 8 glasses of water throughout the day
* I had 3 pieces of fruit during the day
*I used skim milk instead of half and half in my coffee

As you look back on your successes and positive choices, you'll find that you stay motivated!

Question of the week: Good Fats???

The following question was posted by one of my readers, " I have pre-diabetes and am confused about fats. A friend was telling me there are "healthier fats" I should be including in my diet. I thought all fats were bad? Could you tell me which fats I should include in my diet (if any)?"

Your friend is correct. When including fats in your diet, there are definitely fats that are better choices than others.

Fats play an important role in the body. Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which must be obtained from food. The essential fatty acids are linoleic and linolenic acid. They are necessary for controlling inflammation, blood clotting, and brain development.

Fat functions as the storage substance for the body's extra calories. It is also an insulator and an important energy source. Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream.

There are several types of fats:

The "healthier" fats are the unsaturated fats. There are monounsaturated and polyunsaturated fats. Despite being healthy, it is still important to watch your portion sizes when consuming these healthy fats.

First there are the monounsaturated fats that include, but are not limited to, avocados, oils (i.e. canola, olive, peanut, or sesame), nuts (such as almonds and cashews), olives, and all-natural peanut butter (unprocessed).

Polyunsaturated fats include oils (i.e. corn, safflower, soybean, and cottonseed), walnuts, sunflower and pumpkin seeds, and fish.

The fats that we need to reduce, or better yet, eliminate from our diets are the saturated and transfats.

Saturated fats are the biggest dietary cause of high LDL levels or bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils.

Transfats form when a vegetable oil hardens (hydrogenation) and can increase LDL (bad cholesterol) levels. They can also reduce HDL levels ("good cholesterol"). Trans fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines. Key words on food labels which indicate transfats are "hydrogenated" or "partially hydrogenated". Transfats have been linked to heart disease.

Source: Medline Plus

Question of the week: Pre-Diabetes and Weightloss

The following question was submitted by a reader for discussion on my blog, "I have pre-diabetes and my doctor has told me if I don't lose weight I will end up with type 2 diabetes. I have about 75 pounds to lose. Could you tell me the best way to do this?"

Pre-diabetes is the condition that occurs when one's blood glucose levels are higher than normal but not quite high enough for to be diagnosed as diabetes.

Losing even a small amount of weight (5-10 percent of total body weight) through diet and moderate exercise, such as walking or riding a bicycle (ie. 30 minutes a day, 5 days a week) can make a huge difference). A loss of just 10-15 lbs can make a huge difference. If you have pre-diabetes, you are at a 50% increased risk for heart disease or a stroke.

*Integrate more fruits, vegetables, and high fiber foods into your diet.
*Substitute any whole or full fat milk or cheeses with ones of lower fat or fat free varieties.
*Drink water (flavor it with a lemon or lime wedge) and eliminate any caloric beverages (i.e. soda, flavored sweetened beverages). Avoid diet sodas.
*Substitute white flour products and white rice with ones of whole grain varieties. i.e. Whole Wheat Pasta, Brown Rice, Whole Grain Bread.
*Introduce whole grains into your diet such as quinoa, amaranth, and millet.
*Watch your portion sizes.

Source: American Diabetes Association

Question of the week: Blood Sugar Numbers

The following question was submitted by one of my readers, "I was just told I am type 2 diabetic. My doctor told me to try to control by numbers by diet. I have noticed my blood sugar is high in the morning before I have eaten. Could you explain why?

There are several reasons why your blood sugar would be high in the morning before you have eaten. There is something called the "dawn effect," also called the "dawn phenomenon," which is a term used to describe an abnormal early-morning increase in blood sugar (glucose) — usually between 2 a.m. and 8 a.m. — in people with diabetes.

Researchers believe it's due to the natural overnight release of hormones — including growth hormones, cortisol, glucagon and epinephrine — that increase insulin resistance.

High morning blood sugar may be caused by other things. Some of the possible causes may be insufficient insulin the night before, incorrect medication dosages or eating carbohydrate snacks at bedtime may cause blood sugar to be elevated in the morning. When necessary, checking your blood sugars once during the night — around 2 a.m. or 3 a.m. — will help you and your doctor to determine if you have the dawn phenomenon or if there's another reason for an elevated morning blood sugar reading.

Based on the blood test results, your doctor may recommend one of the following options to prevent or correct high morning blood sugar levels:

* Not eating a carbohydrate snack at bedtime
* Adjusting your dosage of medication or insulin
* Switching to a different medication
* Using an insulin pump to administer extra insulin during early-morning hours

Source: The Mayo Clinic

Question of the week: Cinnamon and Chromium as supplements?

The following question was sent to me for discussion on my blog: "I have diabetes and a coworker was telling me I should be taking supplements such as cinnamon and chromium to help control blood sugar. Are these safe and effective?"

Before taking any type of vitamin, mineral, or supplement, please contact your doctor to ensure that it will not interact negatively with anything else you may be taking.

Cinnamon:
Recent human studies indicate that consuming roughly one half of a teaspoon of cinnamon per day or less leads to dramatic improvements in blood sugar, cholesterol, LDL-cholesterol and triglycerides. Intake of cinnamon, at these levels, is very safe and there should not be any side effects.

Studies also indicated that the active components of cinnamon are found in the water-soluble portion of cinnamon and are not present in cinnamon oil, which is largely fat-soluble. In addition to ground cinnamon consumed directly, one can also make a cinnamon tea using cinnamon sticks and let the solids settle to the bottom

There are also companies selling water soluble components from cinnamon that contain the active ingredients with minimal amounts of the components that could be toxic at elevated levels.

Source: USDA

Chromium:

According to University of Maryland Medical Center:
The benefit of chromium supplements for diabetes has been studied and debated for a number of years. While some clinical studies have reported no beneficial effects of chromium use for people with diabetes, other clinical studies have reported that chromium supplements may reduce blood sugar levels as well as the amount of insulin needed by people with diabetes. Pregnancy-induced and steroid-induced diabetes may benefit from chromium as well. Chromium was found to decrease the insulin resistance problems seen in individuals who smoke cigarettes. Chromium is an antioxidant, which helps protect the body against free radical damage (oxidation).

Because of the popularity of taking chromium supplements for blood sugar regulation, the U.S. Food and Drug Administration (FDA) reviewed the clinical evidence and concluded that the relationship between chromium picolinate intake and insulin resistance is highly uncertain. More research is needed.

Source: University of Maryland Medical Center

Question of the week: What Can I Eat to Lower My Cholesterol?

The following question was submitted by one of my readers, "I just had an appointment with my doctor and she said my A1C was 6.7 and that my cholesterol was also high. I guess I have been eating too much cheese and eggs, which raised my cholesterol. What diabetic friendly foods can I eat to help me lower my cholesterol?"

The A1C test is a common blood test used to diagnose type 1 and type 2 diabetes and to later gauge how well you're managing your diabetes. The A1C test reflects your average blood sugar level for the past two to three months. A non-diabetic person will have an A1c result between 4% and 6%. Someone with diabetes would have an A1c level of 6.5% or higher while someone with pre-diabetes would have an A1c of 5.7% - 6.4%.

You don't have to completely give up eggs or cheese in order to lower your cholesterol levels. Substitute whole eggs with egg whites or egg substitutes and switch to low or fat free cheeses. Cholesterol is found in foods of animal origin.

Other tips to help lower your cholesterol (Source: American Heart Association):

Focus on low-saturated-fat, trans fat-free, low-cholesterol foods such as these:
• A variety of fruits and vegetables (choose 8 to 10 servings per day)
• A variety of grain products like bread, cereal, rice and pasta, including whole grains(choose 6 or more servings per day)
• Fat-free and low-fat milk products (2 to 3 servings per day)
• Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day)
• Fatty fish (enjoy at least 2 servings baked or grilled each week)
• Beans and peas
• Nuts and seeds in limited amounts (4 to 5 servings per week)
• Unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of margarines and spreads made from them)
*Foods high in soluble fiber such as Oats. Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes.

Soluble fiber can reduce the help the absorption of cholesterol into your bloodstream. Just five to ten grams or more of soluble fiber a day decreases your total and LDL cholesterol.(Source: Mayo Clinic).

Exercise can also assist in lowering your cholesterol levels. Consult your personal physician before starting any new exercise regimen.

Weight loss can help to lower your cholesterol.

In some cases, where high cholesterol levels may be genetic, and diet has been modified, it may be necessary to consult a doctor about prescription medication.