Diabetic-Friendly Ways to Start Your Day

No matter how much time you leave yourself for breakfast every morning, there is a healthy breakfast that can be ready when you are.



Why Breakfast is Important

Every person with diabetes knows they must maintain a balanced diet. Breakfast should not be the exception to that rule. A breakfast containing low glycemic foods can help prevent blood sugar spikes for an entire morning. This is one of the results of a study conducted by Purdue University. In their study, almonds were added to a balanced breakfast. Study participants felt more satisfied and had lower blood glucose readings after both breakfast and lunch.

The other benefit to a healthy breakfast is the boost your metabolism gets to start your day. A revved-up metabolism keeps your energy levels up all day long.

Quick Breakfast Ideas

Breakfast doesn't have to be a big meal. A breakfast shake is a quick item. Start with a container of fat-free yogurt, a half cup of your favorite fruit, a teaspoon of nuts and a teaspoon of wheat germ. Add ice, blend and pour. This is a quick, balanced, take-along meal for those who have next to no time in the morning.

Another quick item is a small container of low-glycemic fruit (berries, peaches, orange, apple) and a handful of whole almonds. Quick, portable and full of fiber, so that you feel full all morning long.

A slice of whole grain toast, topped with 2 tablespoons of natural peanut butter and some slices of banana or apple will give you the energy of protein and the fullness of fiber.

One -half cup of low fat cottage cheese, mixed with 1/2 cup canned peaches, blueberries, strawberries or any other fruit you enjoy is a quick snack or a quick breakfast.

Sit-Down Breakfast Ideas

A bowl of cereal is a great choice for a slower morning. Of course, it is important to choose the right cereal. The cereal, whether hot or cold, should be high in fiber and low in sugar. Oatmeal is a great choice.

Choose the kind that needs to cook for a few minutes, rather than instant oatmeal, which often contains high levels of sugary flavoring. Serve with some fruit and low-fat milk and you will have a satisfying start to your day that will stay with you. Farina (Cream of Wheat) or grits are another good choice. Just be careful not to add fats in the form of butter, whole milk or cream, and use a non-calorie sweetener instead of sugar.

Since you have the time, why not try an egg white omelet? Add a slice of ham and serve with a slice of whole grain toast and you have yourself a satisfying meal.

These are just suggestions. Use your imagination - and your knowledge of what a healthy diabetes meal plan is - and come up with your own ideas!

Sources: Diabetes.org and Everyday Health.com

Tips for Dealing with Diabetes | Caregiver Tips

Marty was diagnosed with diabetes (Type 2) a few years ago. He used to be very active and in shape but after a back injury that resulted in permanent nerve damage, he’s now disabled.  Being disabled has resulted in some health issues including diabetes.  When he was first diagnosed, we did a lot of research on tips for dealing with diabetes. Neither of us had any experience with the disease in the past and learning about it was an eye opener.



Diabetes is really about a lot more than just your blood sugar. I had no idea that it could result in so many different health problems. Diabetes is a metabolic disease where your body cannot produce any (or enough) insulin to regulate your blood sugar. Some people can control it with diet, some with medication and some with insulin shots. Marty takes several prescriptions to control his diabetes and the doctor has warned us to be aware of these issues especially as he ages:
Heart Disease – People with diabetes can have a higher instance of heart disease. Following a heart healthy diet and watching your sugar intake is very important. Marty also takes fish oil to help keep his heart healthy.

Vision Problems – Diabetes can cause blindness and other vision problems. It’s important to have your eyes checked regularly. Marty wears glasses and he sees his eye doctor to monitor any changes in his vision.
Foot Problems – The doctor stressed how important it was to check Marty’s feet regularly for infections or blood flow issues. He applies lotion to his feet each day as he checks for any cuts or problems.

Skin Problems – One of the first problems of diabetes is often skin sores and itching.  Marty uses the Vaseline® Intensive CareTM Advanced Repair Lotion (fragrance free) on his arms and feet to care for them.
Dental Disease – Proper attention to your teeth and gums is important since diabetes can cause gingivitis and periodontitis. Make sure to have regular check ups and cleanings by your dentist.

As a caregiver, part of my job is to help Marty deal with his diabetes. I make sure that he has the tools and information he needs to make good decisions and take care of himself. I try to cook heart healthy meals that he’ll enjoy and keep healthy snacks on hand.

Diabetes really can have a huge impact on your life but following these tips for dealing with diabetes will help you be aware of any potential problems. I picked up the Vaseline® Intensive CareTM Advanced Repair Lotion for Marty at Walmart and he’s really impressed with how moisturizing it is. I love the fact that it has healing qualities and that it helps heal dry skin in just 5 days. Marty doesn’t like lotions with fragrance so this is a great option for him to use. Of course, if you’re like me and you like scent in your lotion, there is a lightly scented version as well.

source:http://confessionsofanover-workedmom.com/

7 Day Diabetes 1400 calorie menu

day 1

BREAKFAST

1 Cup Skim Milk
1 Orange, medium
1 1/4 Cups Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon
1/2 Cup Low Fat, Low Sodium Cottage Cheese

LUNCH

Grilled Shrimp Skewers over White Bean Salad
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks



DINNER

1/2 Cup Cooked Brown Rice
1 Cup Steamed Spinach
London Broil with Cherry-Balsamic Sauce
Citrus-Infused Strawberries

day 2

BREAKFAST

1 Cup Skim Milk

1 Banana, small

1 1/2 Cups Bran Flakes Cereal

MORNING SNACK

1 Fruit & Nut Granola Bar

LUNCH

Chopped Greek Salad with Chicken

1 Whole-Wheat Bread

Watermelon-Blueberry Ice Pops

AFTERNOON SNACK

2 Cups Popcorn, air popped

DINNER

Mixed Lettuce Salad with Cucumber Herb Vinaigrette

South Pacific Shrimp

1/2 Cup Cooked Couscous

1 Peach, medium

day3

BREAKFAST

1 Whole-Wheat English Muffin

1 Cup Skim Milk

3/4 Cup Blueberries

1 Tablespoon Creamy Peanut Butter, unsalted

MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Green Eggs & Ham Frittata

1 Slice Reduced-Calorie Oatmeal Bran Bread

1/2 Cup Fresh Pineapple

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

2 Tablespoons Low-Fat Granola Cereal with Fruit

DINNER

3/4 Cup Steamed Brussels Sprouts

3/4 Cup Cooked Quinoa

Honey-Soy Broiled Salmon

1 Nectarine, medium

day 4

BREAKFAST

1 Cup Skim Milk

2/3 Cup Hot Oatmeal

1 Ounce Dried Fruit

1 Tablespoon Walnuts

MORNING SNACK

2 Kiwis

LUNCH

1 Cup Tossed Salad Mix

Hungarian Beef Goulash

1 Tablespoon Vinegar & Oil Salad Dressing

Slow-Roasted Cherry Tomato Bruschetta

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

2/3 Cup Cooked Brown Rice

Chicken with Green Olives & Prunes

1/2 Cup Steamed Summer Squash

1/2 Cup Mango

day 5

BREAKFAST

1 Scrambled Eggs

1 Slice Reduced-Calorie Oatmeal Bran Bread

1 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

1 Banana, small

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Sweet Potato-Turkey Hash

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

2 Tablespoons Alpen Cereal

DINNER

2/3 Cup Cooked Quinoa

Apple-&-Fennel Roasted Pork Tenderloin

3/4 Cup Cooked Carrots, Sliced

1 Cup Strawberries

day 6

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Tablespoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

LUNCH

Sweet & Sour Beef-Cabbage Soup

1 Cup Skim Milk

1 Whole-Wheat Pita Bread, small

1 Cup Watermelon

AFTERNOON SNACK

8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

Roast Salmon with Salsa

1/2 Cup Cooked Brown Rice

1 Cup Steamed Cauliflower

1 Cup Grapes

day 7 

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

Cherries with Ricotta & Toasted Almonds

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

1 Cup Prepared Coleslaw

1 Apricot

AFTERNOON SNACK

6 Ounces Carrot Sticks

1/4 Cup Salsa

DINNER

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Vinegar & Oil Salad Dressing

Chipotle-&-Orange Grilled Chicken

1/2 Cup Cooked Brown Rice

1 Peach, medium

source:http://www.eatingwell.com/

6 Safe & Healthy Snacks for Diabetics

Being diagnosed with type 1 or type 2 diabetes can be scary and intimidating. The good news is that it’s really not all that difficult to build a healthy and delicious diet plan that will keep you safe. The trick, of course, is to find foods that won’t upset your blood sugar levels.



Thankfully, there are many healthy foods that qualify. Let’s take a quick look at a few snack options for people recently diagnosed with type 1 or type 2 diabetes…

1. Whole-Grain Crackers and Cheese

While some foods can actually raise our blood sugar levels and pose a serious threat to diabetics, whole-grain foods—like cracked wheat or whole wheat crackers—can actually lower blood sugar and cholesterol levels.

Adding cheese to the mix provides protein that can stabilize blood sugar and keep hunger pangs at bay for hours. If you’re looking for a healthy alternative, consider using low-fat cheese or cottage cheese. In any case, don’t overdo it on the cheese.

2. Homemade Popcorn

Popcorn gets a bad reputation, but that’s not entirely fair. Yes, popcorn bought in bags at the grocery store or acquired at the local movie theater can be absolutely loaded with salt, fat, even sugar. But popcorn itself—save the various coatings—is actually very high in fiber and rather healthy.

The key is to make your own popcorn from scratch. Most grocery stores carry popcorn kernels, which can be prepared by adding them to a covered pot placed on the stove top. Use a little oil to gently coat some of the kernels, but don’t overdo it. To keep things healthy, use canola or olive oil.

3. Apples and Cheese

No one is exactly sure why they make such a good combination, but it’s hard to disagree that apples and cheese make for a great-tasting one-two punch. And it’s a healthy combo, too! While the apples provide loads of nutrients (like vitamins A and C) and fiber, the cheese is a great source of protein, which can keep us feeling full for hours.

Of course, when it comes to cheese, portion control is important. Try to use low-fat cheddar instead of high-fat creamy cheeses like Camembert or brie.

4. Chips and Salsa

It isn’t often that we recommend chips, but the whole-grain baked variety can actually be an excellent source of fiber. The trick, of course, is to load your chip with homemade salsa packed with fruits and vegetables.

For an awesome salsa, slice, dice and add red and green peppers, tomatoes, black beans, avocado, cilantro, and garlic. To up the flavor even further, add some salt, lemon juice, black pepper and fresh chillies.

5. Black Bean Salad

Vegetarians are often told to replace meat with black beans, which are high in both carbohydrates and protein. They’re also abounding with fiber, which can fend off hunger pangs and keep us going for hours.

For an excellent black bean salad, rinse and add the beans to chopped tomatoes, chopped celery, chopped green pepper, and peeled and cubed avocado. To increase the flavor, add lemon or lime juice, celery salt, garlic powder, and ginger. Overall, it makes for a delicious, low-calories snack that will keep diabetics feeling full for hours.

6. Veggies and Hummus

It’s no surprise that vegetables, which contain virtually no sugar, fat or calories, pose little threat to people with type 1 or type 2 diabetes. But it may be less surprising that hummus – which contains considerable fat and calories – is also a good choice.

But studies featured on Livestrong.com have shown that hummus, which is high in fiber and protein (it’s made of chickpeas, primarily), can help keep blood sugar levels steady. In fact, one 2012 study showed that people who ate at least one cup of legumes each day (chickpeas are a legume) saw their glucose tolerance improve significantly.
source:http://www.activebeat.com/

1800 Calorie Diabetic Diet Plan – Thursday

1800 Calorie Diabetic Diet Plan is a little heavy and is normally considered ideal for men maintaining or women who are planning to put on some weight. This plan is designed in such a way that you can enjoy your favorite foods even if you are diabetic and a weight watcher.


Here is what you will eat on Diabetic Diet Thursdays if you begin your plan on first day of the week.

Breakfast

 1 Cup 1% Milk
 1 Kiwi
 1 Cup Whole Grain Flakes Cereal
Morning Snack
 1/2 Ounce Walnuts
 1 Ounce Dried Fruit

Lunch

 1 Cup Tossed Salad Mix
 Tilapia Corn Chowder
 4 Teaspoons Vinegar & Oil Salad Dressing
 1 Ounce Oyster Crackers
 1 Cup Honeydew Melon
Afternoon Snack
 1 Cup Blackberries
 1 Cup 1% Milk

Dinner

 1 Cup Cooked Brown Rice
 Chicken Breasts with Mushroom Cream Sauce
 1/2 Cup Steamed Asparagus
 Broiled Mango
*1800 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*
source:http://www.natural-health-news.com/

1200 Calorie Diabetic Diet Plan – Saturday

 Here is what you will eat on Diabetic Diet Saturdays.

Breakfast
    1 Cup Skim Milk
    1 Whole-Wheat English Muffin
    1 Teaspoon Creamy Peanut Butter
    1 Tablespoon Sugar-Free Jam
Morning Snack
    1 Orange, medium
1200 Calorie Diabetic Diet Plan - Saturday

Lunch



    Chicken Mulligatawny
    1 Cup Skim Milk
    1 Whole-Wheat Pita Bread, small
    1 Cup Watermelon
Afternoon Snack
    6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
Dinner
    Singapore Chilli Crab with Spinach
    1/2 Cup Cooked Brown Rice
    Rainbow Pepper Saute
    1 Cup Cantaloupe Melon
*1200 Calorie Diabetic Diet plan has been designed by Eating Well’s Nutrition & Culinary experts*

1000 Calorie Diabetic Diet - Sample Menu and Guidelines

A 1000 calorie diabetic diet may not be for everyone, so it is important to consult with your doctor if you would like to make these or any changes to your diet.

Even after consulting with your doctor and getting the okay to begin following this 1000 calorie diabetic diet, you will want to keep constant track of your blood sugar level.



"Checking your blood sugar will help you learn how food, activity levels, stress, medicine and insulin affect your blood sugar level. This information will help you stay healthy and prevent or delay diabetic complications such as blindness and kidney failure."(1)

GUIDELINES FOR FOLLOWING A 1000 CALORIE DIABETIC DIET
You do not have to feel deprived when following a 1000 calorie diet. In fact, by understanding a few key guidelines you can create satisfying and fun meals.

Eat 4 to 6 small meals spread through out the day. This will help you regulate your blood sugar levels.
Plan meals and snacks in advance to avoid mindless overeating.
Work on one area of your diet at a time so you do not overwhelm yourself. Start by maintaining your calories and then build your healthy diet from there.
Eat slowly and savor your food.
Focus your food choices on lean meats, fish, poultry, beans, low-fat dairy, fruits, vegetables and whole grains.
Limit food choices that are high in calories, saturated fats, salt and sugar.
A SAMPLE 1000 CALORIE DIABETIC DIET MENU
The guidelines help you plan your eating, but it can be helpful to see an actual menu that adds up to 1000 calories. Follow the sample 1000 calorie diabetic diet plan below or modify some of the food choices to better suit your needs.

Breakfast

160 calories – 1 cup low-fat cottage cheese
80 calories – 1 medium size piece of fruit
0 calories – coffee, black
Total calories from breakfast = 240

Morning Snack

80 calories – one medium size piece of fruit

Total calories from morning snack = 80

Lunch

140 calories – 3 ounces of turkey (white meat)
100 calories – large salad with tomato, onion, carrots, and celery
20 calories - 2 Tablespoons fat free salad dressing
0 calories – unsweetened ice tea
Total calories from lunch = 260

Afternoon Snack

85 calories – half an ounce of almonds
Total calories from afternoon snack = 85

Dinner

185 calories – 4 ounces of chicken breast
75 calories – half cup brown rice
75 calories – medium size salad
10 calories – 1 Tablespoon fat free salad dressing
0 calories – diet soda
Total calories from dinner = 345

By following a 1000 calorie diabetic diet you will be more in control of your blood sugar levels, and under your doctor’s supervision you may be able to lose weight, which may further aid you in managing your diabetes. Talk with your doctor today to see if this diet plan is right for you.
source:http://www.diabetes-management-center.com/