Here is a question I recently received from someone trying to avoid snacking as result of boredom.

I am a student and I’m home all day alone so I get bored and want to munch.  Also, I’m going from a very large calorie daily intake to only 1200 calories a day (which is what my doctor told me to do but haven’t been able to stick with).  Do you have any tips on how to get through the day without creeping into the kitchen?

Response:  It can be very difficult being at home alone with the temptation of eating.  It does take time for your body to adjust to a lower calorie level.  Stick with it though, you will get used to the smaller portions.

A few suggestions…

1. Try drinking water throughout the day.  I find ice water with a small wedge of lemon, lime or orange helps to curb my appetite in between meals.  You could also choose other low calorie/low carbohydrate drinks such as Crystal Light, diet soda, coffee or tea, etc.
2. The American Diabetes Association lists sugar free gelatin as a free food.  This may help to curb your appetite as well.
3. If you absolutely need a snack, choose non-starchy raw vegetables. Choose raw broccoli, cauliflower, celery, etc.  These vegetables are low in calorie but high in fiber and will help you to feel full longer.
4. Some people find chewing sugar free gum helps to curb their appetite as well.
5. Slow down when eating.  It takes a little bit of time for your brain to realize that your stomach is full.
6. Try “distractions” such as gardening, reading, working on the computer, visiting with friends, house cleaning to keep your mind off food and the kitchen.

You can read more about diabetes care and treatment by visiting:

http://GlucoMenu.com

Fiber is a type of carbohydrate found in fruits, vegetables, and grains.  Not only do fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:

• Delaying sugar into the blood stream – slows how quickly sugar goes into your bloodstream and therefore may reduce peaks of blood sugar levels,
• Reducing body weight – helps to make you feel full longer and may displace “empty calorie” foods,
• Reducing blood cholesterol – if you have heart problems or high cholesterol, eating high fiber foods may help to reduce your blood cholesterol levels,
• Alleviating constipation – helps to improve regularity.

Choosing whole grains instead of refined flour (wheat bread and brown rice instead of white bread and white rice for example), whole vegetables and whole fruits instead of juice can help increase fiber.

Paying attention to nutrition facts on food labels and nutrition analysis when available for meals served can be helpful in counting calories and determining fiber content.

According to the American Diabetes Association, if a food contains 5 or more grams of fiber, you can subtract 1/2 of the grams of fiber from the total carbohydrate amount.

For more information on nutrition and diabetes, visit:

http://www.glucomenu.com/new_research/default.asp

Many people wonder about excessive hunger when they have diabetes…

Excessive hunger can be a symptom of hyperglycemia. Other symptoms include excessive thirst, frequent urination, and blurred vision.  Talk with your physician about your blood sugar levels and excessive hunger to evaluate whether adjustments in your treatment should be made. 

After speaking with your doctor, you may also want to speak with a dietitian about including foods in your meal plan that keep you satiated (feeling full or satisfied). 

Foods with fiber, protein, or fat tend to make you feel full for a longer period of time and may curb hunger.  Fibrous foods include vegetables, whole grains, beans and legumes, and fruits (whole fruits not juice).  Lean protein foods include poultry, seafood, lean meats, and low fat cheese.  Heart healthy fats include nuts, olive oil or canola oil (use caution with fats especially if you are trying to lose weight).

Learn more about caring for diabetes by visiting:

http://GlucoMenu.com

Strive to eat 5-9 servings of fruits and vegetables each day.  Fruits and vegetables are chocked full of vitamins, minerals, and fiber.  These nutrient dense morsels are low in calories and keep you full longer.  Striving for 5-9 servings translates to 3-5 servings vegetables and 2-4 servings fruit.  A serving of vegetables is 1 cup raw or 1/2 cup cooked.  A serving of fruit is 1 medium piece of fruit – apples, oranges, etc., 1/2 medium banana, or 3/4 cup berries. 
Remember to limit juices as these increase blood sugar quickly and contain little fiber.

Learn more about diabetes & diet by visiting:

http://GlucoMenu.com

Confused about dietary fat?  The American Diabetes Association recommends eating no more than 30% of calories from total fat.  This means if you consume 1800 calories daily, no more than 60 grams of fat should be eaten.  The type of fat consumed can be of concern as well.  Read on to learn about the different types of fat. 

• Saturated fat – This type of fat increases risk for heart disease.  Found in butter, meats, coconut oil, etc., saturated fat should be limited to 10% of your total calories.  If you consume 1800 calories per day, limit saturated fat to 20 grams.  
• Cholesterol - This is made by animals and therefore only found in animal products including meats, eggs, and dairy products.  Cholesterol should be limited to 300 mg per day.  
• Monounsaturated fat - This is a good fat to include in your diet.  Liquid at room temperature, monounsaturated fat examples include olive oil and canola oil.  Focus on including these fats in your meal plan.
• Omega-3 fatty acids - A beneficial fat found primarily in seafood.  Omega-3 fatty acids have been found to have protective effects for heart disease.  The American Heart Association recommends eating seafood twice a week.
• Hydrogenated fat & Trans fat – These are oils that are altered to make a solid fat.  Hydrogenated fats should be limited and are often found in cookies, crackers, shortening, etc. 

A healthy meal plan includes a moderate amount of total fat focusing on healthier fats.  Remember, total calories consumed is another important consideration for weight control.  Fat free does not always mean calorie free.

Learn more about diabetes treatment by visiting the following link:

http://GlucoMenu.com

Having trouble limiting calories?  If you are trying to lose weight cutting back on what you eat and increasing physical activity is key.  To help cut calories, consider the following tips.

• Avoid eating in front of the television or computer – this can lead to overeating because attention is not given to whether you are full.
• Eat something prior to grocery shopping or going to a party – this can help limit high calorie foods that you ordinarily would not choose.
• Do not skip meals – skipping a meal will only make you overeat at your next meal.
• Eat slowly and savor your food – this way you will know when you feel full and ready to stop eating.
• Stay focused on your meal plan – limit portions.

Small day-to-day steps can help limit calories.   Remember, weight loss can be beneficial for controlling blood sugar.   

You can learn more about diabetes and meal planning by visiting:

http://GlucoMenu.com

Keep a blood sugar log.  Share log information with your healthcare team.

Track:

• Date & test time,
• Blood sugar reading,
• Food consumed, if testing after a meal – (note larger portions than usual or alcohol consumed), and
• Any notes regarding what could be impacting your blood sugar (ie: feeling sick or just exercised).

A log can be useful for a healthcare provider to understand how well your diabetes is being controlled. This log can also be very useful to you. Note the success of blood sugar control when adhering to meal and exercise plans.

You can learn more about Diabetes treatment by visiting:

http://www.GlucoMenu.com/new_research/default.asp

Put the butt out!  Sure, everyone knows smoking can lead to cancer but did you know smoking can affect diabetes complications?  Smoking raises blood sugar levels, increases blood pressure, increases blood fats, and damages arteries.  Those with diabetes who smoke are more likely to die due to cardiovascular disease compared to those with diabetes who do not smoke.  Unsure how to quit?  Consider these tips to put the butt out for good.

• Talk with your doctor about quitting and any recommendations he or she might have to help with kicking the habit. 
• Make a list of reasons for quitting.  Post this list on your mirror, computer monitor, refrigerator, etc. as a reminder of why you are quitting.
• Evaluate why you smoke.  Is it habit, social, or stress?  Consider ways to modify those habits.
• Examine situations that might prompt you to smoke.  You might consider avoiding those situations to limit temptation.
• If you are concerned about weight gain, chew sugar free gum or drink water to avoid high calorie foods when quitting.
• Reward yourself for sticking with your commitment to quitting.  If you do smoke a cigarette, remind yourself of your reasons for quitting and stick with it.

Reap the benefits of quitting.  Almost immediately, circulation improves and carbon monoxide levels begin to decrease.  Within a few days, sense of smell and taste returns & breathing becomes easier.  After 10-15 years, premature risk of death of a former smoker is close to that of a non-smoker.

For more information on Diabetes, visit:

http://GlucoMenu.com

What does body weight tell about health risks?  Body Mass Index (BMI) is based on weight and height and used as an indicator for obesity.  A healthy BMI is 18.5 to 24.9.  A BMI of 25 or above is associated with heart disease, type 2 diabetes, and high blood pressure.  To calculate your BMI visit our body calculator:

http://glucomenu.com/body_calculator/default.asp and enter your height and weight and submit for instant BMI

While Body Mass Index compares well to body fat, it is not a body fat reading.  Other measures should be taken to assess body fat.  

Fast food often equals excess calories.  If you are on the run and forget to pack something, fast food can seem like the only option.  While fast food can be loaded with calories, fat, & sodium, there are some healthier choices that you can make on the go.  Consider these tips the next time you are heading to a fast food restaurant.

• Avoid “extra value” meals – while it may seem like a bargain, it is no benefit to your health.
• Choose grilled chicken sandwiches over breaded chicken and fish sandwiches as these are usually fried.
• Choose a plain hamburger over a cheeseburger to cut fat and calories.
• Ask that mayonnaise is left off your sandwich.
• Substitute a side garden salad for the French fries.  Ask for light dressing on the side of salad.
• Avoid choices with words like deluxe, double, or triple in their name. 
• Ask to see the restaurant Nutrition Facts – many have these readily available.  This can help you make a better choice to fit your meal plan.

Planning for your meal is key when eating at a fast food restaurant.  The tempting bargains offered can easily fill your calorie and fat needs for the ENTIRE day!  Choose wisely to stay focused on your goals and follow your meal plan.

Learn more about diabetes and diet by visiting the following link:

http://www.GlucoMenu.com