Livliga® Live Vibrant Blog: National Diabetes Month

Showing posts with label National Diabetes Month. Show all posts
Showing posts with label National Diabetes Month. Show all posts

Roasted Tomato Soup--big in flavor yet low in carbs!

Friday, December 18, 2020

Roasted Tomato Soup

 

It is that time of year when a hot soup for dinner sounds devine. Soups are so good for our soul, health and weight management! They tend to be budget-friendly as well.

During the summer months we have a vegetable garden with a number of tomato plants. Typically we have more tomatoes than we can use so not only do we can them but we also freeze whole cherry and roma tomatoes. These can be used during the winter months to make soups and sauces. 

Here is a Tomato Soup to warm up your spirits and your insides. There is nothing better than a simple homemade soup on a cold night. This soup is as simple as it gets and delivers a heartwarming satisfaction thanks to a little @CookingLight inspiration. We served ours up with Celebrate!

Cooking Light Roasted Tomato Soup

 

Roasted Tomato Soup

Ingredients

  • 8 medium tomatoes, quartered 
  • 4 garlic cloves, peeled
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 3 tablespoons olive oil, divided
  • 2 yellow onions, thinly sliced
  • 2 cups unsalted vegetable stock
  • 1 cup torn basil leaves (optional)

Directions 

  1. Preheat oven to 425ºF. Toss together tomatoes, garlic, salt, pepper, and 2 tablespoons olive oil in a large bowl. Spread mixture in a single layer on a rimmed baking sheet lined with parchment paper. Roast at 425ºF until tomatoes are softened and browned, 45 to 50 minutes.
  2. Meanwhile, heat remaining 1 tablespoon olive oil in a large saucepan over medium-low. Add onions, cover, and cook, stirring occasionally, until onions are softened and caramelized, about 20 minutes, adding water if necessary if mixture becomes too dry.
  3. Transfer roasted tomato mixture and onions to a blender. Secure lid on blender, and remove center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 1 minute.
  4. Transfer tomato mixture back to pot. Stir in 2 cups vegetable stock; bring to a boil over medium-high. Reduce to medium-low, and simmer, stirring occasionally, until heated through, about 5 minutes. Top soup with basil leaves, if desired, and serve immediately.
 
Nutritional Information 
Serves 4. Serving size: about 1½ cups. Calories 187; Fat 11g; Protein 5g; Carb 21g; Fiber 5g; Sugars 11g (no added sugars); Sodium 620mg.  

To make it a meal: serve this luscious soup with a homemade muffin like Maple Squash or Apple N'Spice.

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Monday Motivational Meal--Sweet & Tangy Salmon with Green Beans

Monday, November 16, 2020

 

Sweet & Tangy Salmon Served Up on Livliga


November is Diabetes Awareness Month. A time when the diabetes community comes together to sound the alarm about the ever-growing epidemic. This recipe was shared by Shelby Kinnaird, a talented chef living with diabetes. She served up this delicious and easy sheet pan meal on Halsa!

Get the recipe here.

 

 

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Easy Fall Menu to Highlight Diabetes Awareness Month

Friday, November 13, 2020

 

Sweet & Tangy Salmon with Green Beans

Guest Blog By Shelby Kinnaird


November is Diabetes Awareness Month, a time when the diabetes community comes together to sound the alarm about the ever-growing epidemic. I was diagnosed with Type 2 in 1999 and many of my family members have been diagnosed since then. I’ve also lost friends to diabetes complications. It’s a big deal.

One way I manage my diabetes is through food. Watching my portion sizes is critical and I’m grateful to Livliga for making that task easier. While their dinnerware is functional and gorgeous, I absolutely adore the LivSpoons – measuring cups and serving spoons all in one! If you don’t have a set yet, treat yourself to a Diabetes Awareness Month gift. Self-care is an important part of diabetes management, you know.

After we all started quarantining (thanks COVID-19), I realized I missed having people over for dinner. I missed cooking together and I missed the conversation too. So, I began inviting folks to join me on Zoom to prepare a meal and have a fun chat too. We can’t eat at the same table right now, but we can cook together. Eventually, I’m hoping this new business I’m calling Put on Your Apron will morph into in-person experiences in exciting foodie destinations. But for right now, I’m hosting a monthly Cook & Chat that was described by one frequent attendee like this: “I feel like I'm cooking with friends without the fear of another one of my cooking disasters. All within an hour and I have a full meal!” If you’re interested in learning more and joining us sometime, please sign up for my Cook & Chat mailing list.

Menu
One Cook & Chat featured a sheet pan meal involving salmon and green beans. Don’t you just love sheet pan meals? They’re easy and there’s only one pan to wash afterwards. That meal was so easy and delicious, I want to share it with you.

Here’s the menu: 

Here’s how to make sure everything is ready at the same time:
  1. Cook the wild rice
  2. Preheat the oven
  3. Brush the baking sheet with olive oil
  4. Trim and rinse the green beans
  5. Portion the salmon
  6. Make the glaze
  7. Put the salmon on the baking sheet and brush with half of glaze
  8. Toss the beans with remaining glaze and scatter around salmon on baking sheet
  9. Roast for 10 to 15 minutes
  10. Toast the almonds for the salad
  11. Remove the salmon from oven and tent with foil; return beans to oven
  12. Finish the wild rice salad
  13. Remove beans from oven
  14. Plate on Livliga dinnerware and enjoy!


Sweet & Tangy Salmon with Green Beans


Ingredients

  • 1-1/2 tablespoons olive oil, divided

  • 1 tablespoon butter

  • 2 tablespoons light brown sugar

  • 2 tablespoons low-sodium soy sauce or tamari 
  • 2 tablespoons Dijon mustard 
  • 1/2 teaspoon freshly ground black pepper 
  • 4 salmon fillets (about 4 ounces each)

  • 1 pound fresh green beans, trimmed 


Directions

  1. Preheat oven to 425°F. Brush 1/2 tablespoon of oil onto a baking sheet.
  2. In a small saucepan over medium heat, melt the butter, then add the remaining 1 tablespoon olive oil, brown sugar, soy sauce, mustard, and black pepper. Cook, stirring, until the brown sugar has dissolved and the mixture is smooth, about 3 minutes. Remove from heat.
  3. Place the salmon fillets on the baking sheet, skin-side down. Brush half of the butter mixture over the fillets.
  4. Place the green beans in a large bowl. Pour the remaining butter mixture over the beans and toss to coat. Scatter beans around the salmon.
  5. Roast until the thickest part of the salmon reaches 125°F, about 15 minutes. Remove the salmon to a plate and cover loosely with foil. Return the green beans to the oven for 5 to 10 minutes or until they are cooked the way you like them.
  6. Remove the green beans from the oven and serve with the salmon.

Notes

  • The salmon will continue to cook after you remove it from the oven. (The FDA says the safe temperature is 145°F.)
  • Nutritional information was calculated with MyFitnessPal and does not include optional ingredients.

Nutritional Information

Makes 4 servings. Per serving: 321 calories, 18 g total fat (5 g saturated), 64 mg cholesterol, 522 mg sodium, 15 g carbohydrates, 3 g fiber, 26 g protein



Shelby Kinnaird is the author of The Pocket Carbohydrate Counter Guide for Diabetes and co-author of The Diabetes Cookbook for Electric Pressure Cookers. Founder of Put on Your Apron and Diabetic Foodie, she hosts fun cooking experiences online, in-person, and in destination locations. Shelby is a passionate diabetes advocate and runs two DiabetesSisters peer support groups in Richmond, VA.








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Monday Motivational Meal—Salmon Pattie

Monday, November 9, 2020

 

Salmon Pattie

Salmon patties are a great budget-friendly, heart-friendly meal that is easy to fix. Since they are high in protein and low in carbs they fit into the diabetes and bariatric lifestyle too. Try this USDA MyPlate recipe...and make sure to serve it up on your favorite Livliga pattern...like Halsa! 

Click here for the recipe. 


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Living with Diabetes...Before and During Covid-19

Friday, November 6, 2020

Livliga with Diabetes before and during Covid-19
 

Guest Blog by Karen Graffeo

My memories around my diabetes diagnosis and my early years of life with a chronic illness are fuzzy. It was more than four decades ago, so it makes sense that the details aren't clear. But I do remember that food was suddenly a huge issue.


In the early 80s, living with diabetes meant sugar was forbidden. It meant following the "exchange diet," which dictated eating specific amounts of certain food groups at certain times, whether I was hungry or not. As a teenager, this was so hard. I hated being the different kid - the kid who had a snack when nobody else did, the only kid at the birthday party who couldn't eat the cake.


I'm thankful that diabetes treatment plans have significantly progressed, and with careful planning, I can fit almost any food into my diet. But I still feel my relationship with food is somewhat warped. Sometimes, I find myself eating something to prove I can, rather than because I genuinely want to eat it. I've been trying to eat mindfully for the past few years, but that's still a work in progress.


And then 2020 hit, with its COVID pandemic. Mindful eating seems to be a challenge for many of us now, as we crave comfort foods to get us through our "new normal." Living with diabetes puts me in the high-risk group, so my husband and I are (still) sheltering in place. Back in March, when we began hunkering down at home, I had a lot of stress around food availability. I needed to reserve each grocery delivery time slot a week in advance. Meal planning was difficult because many foods I considered staples were unavailable. Suddenly I worried a lot about food, just as I did decades ago.


Luckily, those issues have been resolved as the pandemic progresses. I can put in a grocery order to be delivered within a day or so. Almost everything in our order is usually in stock. Now that the "food worry" is gone, I can see some ways that the pandemic has improved what my husband and I are eating.
 

  • Solid meal plans - We still order groceries once a week. We can't just run to the store on impulse. So, every weekend, I plan my complete menu for the coming week and stick to it.
  • No dining out - I make poor food choices in restaurants. I’m not proud of that, but it's true. And although restaurants here in Connecticut are now open, with indoor and outdoor dining options, my husband and I don't feel ready for that. We order curbside pickup on occasion, but it just seems easier to cook at home instead - which means I'm making better food choices.
     
  • Cooking more from scratch - I've never been one for frozen meals and heat-and-eat options. But since March, I find myself making more and more from scratch, resulting in healthier, less processed food with fewer additives and artificial ingredients.

Perhaps the best example of how the pandemic has helped us eat better is Friday Pizza Night, a tradition in our house for years. Before COVID, we'd place an order every Friday at one of the many great pizza places in town. In addition to a small pizza (which is always too big for just the two of us), we often added an appetizer and sometimes a salad and dessert. There was way too much food, and we ate way too much of it.


Being on lockdown didn't eliminate Friday Pizza Night, but it changed it for the better because I make our pizza from scratch now. Every few weeks, I knead up a batch of dough and divide it into three portions. Two go in the freezer for the next two Fridays, and one gets rolled out, topped with pizza sauce (also made from scratch), sprinkled with toppings, and baked up. Our homemade pizzas are smaller, just the right size for the two of us. There are no heavy appetizers, and dessert is also something I've baked up from scratch. It's all much healthier, and our portions are reasonable.


Living with diabetes is never easy. Living with it during a pandemic is hard. So yes, things since March have been difficult. But it isn't all bad, and I'd like to think that the new food habits my husband and I are forming will continue even after COVID becomes a distant memory.

 


Karen Graffeo was diagnosed with type 1 diabetes at age 11. In 2008 she founded her diabetes blog, Bitter-Sweet, where she blogged for almost a decade. Karen has been leading DiabetesSisters Virtual PODS Meetup since 2014. In 2017 she joined the DiabetesSisters staff as Content Manager. She lives in Connecticut with her husband and the world's most adorable cat.

Find DiabetesSisters on the web at https://diabetessisters.org and on Twitter, Facebook, and Instagram at @DiabetesSisters.
 

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Fat shaming, Diabetes shaming, and James Corden

Friday, September 20, 2019
We need to be cheering each other on…not shaming!

People live with the burden of shame and self-blame, especially when it comes to their weight and chronic disease. It is not okay that people live with the shame and frustration of living with a chronic disease that cannot be cured and which others perceive as a flaw or due to a lack of willpower. I recently became aware of the complex emotions related to living with Type1 Diabetes and the shame and blame that T1Ds live with because of how people are so uninformed about this chronic, life-long disease. In a recent Facebook exchange a person living with T1D shared that “My concern is that the majority of the public still associates diabetes with obesity and lifestyle, and does not know there is more than one kind of diabetes. Most children with diabetes are affected with Type 1, and the condition is highly misunderstood. When ties are made generally between kids with diabetes and obesity, it makes me nervous for the T1D kids who do endure judgment and shame from others who don’t understand that it’s an autoimmune disease.”

We have to ask ourselves why it should ever be that important, for someone living with T1D, to make the distinction that T1D is not associated with obesity? Absolutely T1D is not caused by obesity. Truth is that there are kids with T1D who are also overweight or obese. But that is not the only point being made here. More importantly perhaps is that it tells us that fat shaming is alive and well and deeply scarring for children who are already challenged with another chronic disease. No one wants to be labeled fat because it has come to mean you are to blame for your condition or you are weak and have no willpower to correct your slovenly ways. Through the eyes of someone who has grown up with T1D we are able to see how brutal the judgment is for those children as well as kids who live with Type 2 diabetes and/or are living with excess weight. Clearly being labeled fat is the worst of all. No one wants to be associated with that terribleness…

Shaming is harmful. Shaming our kids to feel bad about a chronic disease is not only shameful it is scarring and can leave an open wound that lasts a life time as we can see from the words shared above. It has never been okay to shame others about their weight or a chronic disease they must live with. We do need to talk about how to manage our diseases in a positive and constructive way. This can and must be done in a safe and respectful way. Fat shaming can no longer be allowed…even from others who themselves live with other chronic diseases.

Here is what we need to be talking about…The growth of diabetes in our children has escalated . The SEARCH for Diabetes in Youth study, funded by the Centers for Disease Control and Prevention (CDC) and the National Institutes of Health (NIH), found that from 2002 to 2012, incidence, or the rate of new diagnosed cases of type 1 diabetes in youth increased by about 1.8 percent each year. During the same period, the rate of new diagnosed cases of type 2 diabetes increased nearly 3x more quickly, at 4.8 percent. The study included 11,244 youth ages 0-19 with type 1 diabetes and 2,846 youth ages 10-19 with type 2. By 2050 it is estimated that the numbers of children with T1D will triple while the number who live with T2D will quadruple.




James Corden addressed the issue of fat shaming in a humorous as well as insightful way recently on his show. He was calling out Bill Maher for his insensitive comments about the need for more fat shaming. As Mr. Corden points out, obesity is a complex issue and no one has ever benefitted from bullying!

Bottom line…fat shaming and weight bias has no place in a world where kids and adults are living with chronic diseases and working everyday to live life as their healthiest selves. We need to call out the shamers and support those who face each day wanting to manage their diseases and weight successfully. We need to be cheering each other on…not shaming.

We need to support those facing their diseases and weight each day wanting to live life as their healthiest selves.


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Kids, Diabetes and Healthy Eating...Some Helpful Tips

Friday, September 13, 2019
Portion Control is the Key to Success

There are so many helpful resources available on the internet these days. I recently visited the Joslin Diabetes Center website to find out more about their recommendations regarding healthy eating for kids living with diabetes. At the top of the page I saw the title “Key To Success: Portion Control.” The article on the page begins “The amount of food you eat is closely related to blood glucose control. If you eat more food than is recommended in your meal plan, your blood glucose (sugar) will go up. The only way you can tell if you are eating the right amount is to measure your foods carefully.” No matter what age we are or what chronic condition we may be living with and managing, eating healthy is all about what we eat and how much we eat. Portion Control is the key to success.

5 Portion Control Tips to Help Kids Living with Diabetes 
LivSpoons are a Great Tool for Easy Measuring

1. Easy measuring.  Finding ways to measure that are easy and repeatable is a must when we know portion control and portioning amounts is critical to our health. Having a scale to weigh your food and having measuring/serving spoons to portion your foods are must haves. Check out LivSpoons for easy measuring. They come in 6 measuring cup sizes and are handy for prepping food as well as serving it up in right-sized amounts. They are made of stainless steel so they are durable and kid tested!
We Need Balance with the Combination of Foods We Eat

2. Balanced Diet. We know that just eating one type of food isn’t good for us. We need balance in our diet to live health. We also know each food type has its own portion size. How do we know how much to eat of any given type of food to eat a balanced diet?  There is a handy line of dinnerware that has built into its design what a balanced meal looks like and also what the standard measurements are for each food group. They even have a kid’s line designed, Kidliga, just for a kid’s right-sized eating!

Make Measurement a Part of your Daily Routine

3. Practice, Practice, Practice. Living life as our healthiest selves requires eating healthy consistently. In order to eat well we need to create a system of healthy habits that is doable, repeatable and sustainable. Setting up your kitchen for healthy eating is key. Making measurement a part of your routine when prepping and serving food then becomes the way you do things so it becomes a habit. Right-sized dishware for the whole family is an easy way to make right-sized eating your new norm.
Portioning our Snacks as well as our Meals helps us to be Mindful

4. Mindfulness. A lot of our eating is done without thinking. How many times have you opened a bag of potato chips to eat just a few and then realize several minutes later you have eaten the whole bag!? If we are not present when we eat we can end up eating way more than we intended. When living with diabetes it is important to be present when you eat and aware of what you are eating so you can manage your blood glucose and insulin dosage appropriately. Portioning snacks as well as meals helps us to avoid mindless eating.

Eating Healthy is a Way of Life

5. Involve the entire family in Healthy Eating. Eating healthy is a way of life. If one person is living with a chronic illness, like diabetes, it affects the entire family. Healthy eating benefits everyone. Creating a healthy eating environment at home and making it a part of everyday life makes sustaining and, perhaps more importantly, enjoying a healthy lifestyle possible. Looking for some healthy recipes your entire family can enjoy? The Live Vibrant blog is a great resource!
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Roasted Root Salads

Friday, November 11, 2016
When you think of root vegetables they make us think of Autumn, don't they? We think of them in our favorite pot roast, stew or soup. The idea of making them into a salad, however, is a new and different idea. That's because we think of roots as hardy, somewhat gnarly and sometimes even bitter. With this idea of exploring the more delicate side of roots I set about testing and creating a new way of enjoying roots--in salads.

There are in reality many different roots we can use from carrots, onions and parsnips to rutabaga, turnip and celeriac to sweet potatoes, russet potatoes, beets and, of course, ginger and garlic. It is fun to imagine all the ways we can prepare and combine these various roots. In the fall we are ready for a change in foods and it seems our palette is searching for a seasonal change to hardier richer flavors. Root vegetables are the perfect way to meet our need for healthy hardier meals without having to be heavy or hefty.

Let's talk about how you prepare Root Vegetables- to peel or not to peel. It depends on the skin. Most of the time if your vegetables are fresh there is not need to peel them, just wash them. There are a few exceptions like the gnarly celeriac root with its thick skin. I always peel it. Ginger is another root where peeling is recommended. And on occasion, with older vegetables there may be parts of a root vegetable that will need peeling or cutting out. The great thing is you can make it easier on yourself by not peeling the skins and cut down on your prep time when making a meal.



The other "trick" for prepping root vegetables for salads is to chop them finely. They are much sweeter in small nuggets. The key is to have a sharp knife to make the chopping easier.

Besides the fact that there is variety and abundance of root vegetables in the fall, are there other reasons we should want to eat them? You bet. They are incredibly good for us. Here are some reasons they are so healthy for us to eat:

  • They grow in the ground and absorb the nutrients and minerals in the earth.
  • As the base of a plant they hold all the nourishment to feed and grow it.
  • They are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron, helping to cleanse your system.
  • They are also filled with slow-burning carbohydrates and fiber, which make you feel full, and help regulate your blood sugar and digestive system.
  • Roots are excellent for people who are trying to lose weight, or simply stay healthy because they are filling and slow burning so you stay full longer.
  • Adding up all of the nutrient qualities, root vegetables are disease-fighting, immunity and energy-boosting, and are also extremely versatile in cooking. 

Another important part of making sure you enjoy the deliciousness of root vegetables it to make sure you choose the freshest available. To choose the best root vegetables make sure they feel firm and do not have big brown blemishes. If you do end up with one that has a blemish you can always cut it out if the rest of the vegetable is still firm.

How you store your root vegetables is also important for maximizing the best result. Storing them in your refrigerator is not ideal. If you plan to use your roots in a day or two they will be fine but they do soften quickly. The best place to store them is in a cool dry place. I use a basket on the floor in my pantry. They can stay there for a number of days.

During my experimenting I came up with three different root salads. You can find these recipes and their vinaigrettes on the Livliga website in our recipe section. I have also included my simple Root Salad with Fried Egg with this blog to get you inspired to explore all three recipes.



Healthy Lifestyle Tip: Looking for a way to make cooking, measuring and serving easier? Try out the award-winning LivSpoons!

Enjoy! And Live Vibrant!

 

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Guest Blog: Living With Diabetes--How to Manage Choice

Friday, November 4, 2016
As part of our partnership with DiabetesSisters during National Diabetes Month, Livliga is posting this guest blog from a member of the DiabetesSisters' community. As you can see from this blog, portion control is a key aspect of managing and living with diabetes. Livliga is all about portion control. That is why we want to share this important story.




Thanksgiving is THE time of year for over-eating. I don’t know about you, but I usually eat myself sick! It’s the darn mashed potatoes and gravy! You see, I tend to rationalize my turkey-day binging by pointing out, “oh…well, it is only once a year, right?” Family is gathered in one place for the first time this year, and they are all splurging. Going overboard is okay, then. Right?! I’m just following suit?

In the aftermath of the family gorge, after everyone takes a nap (tryptophan is what we blame the sleepiness on, but it actually is just over-eating), they wake up feeling warm and just the right amount of full. However, I don’t. Over-eating for me, a person with diabetes, requires a longer recovery period. I can’t just power-nap it off. My blood glucose levels become much more variable, and consequently, so does my mood. That’s right, I get cranky and antisocial after every Thanksgiving meal because the experience I have with my body fluctuates with the roller-coaster that my blood glucose levels become.

Every Thanksgiving I fall into the same trap. Here is the good news, though, I know about the trap now. I am aware. I’ve been through enough of them to see this pattern and decide to do something about it. I will not make an impossible goal of not partaking in the festive eating at all, but instead will make a goal to focus on my portions and keep them small.

Adam Brown enlightened the Diabetes Online Community with his n=1 study. In the article published by DiaTribe, he unraveled the results of an experiment he conducted on himself (he is a person with diabetes). One thing he found is that any meal containing over 30 grams of carbohydrate introduced greater variability in his blood glucose levels. He cautioned readers to consult their health care provider before making any changes to their diet regimen (of course), but offered a moment of reflection. That moment of reflection lead me to question my own carbohydrate threshold. What amount of carbohydrate introduces that variability for me and my diabetes? Just a little food for thought during this Thanksgiving holiday.




So, this Thanksgiving, I’ll taste everything (even the mashed potatoes and gravy), but not got overboard! Small portions means I can try everything I want to try, without feeling sick later. This year, I am making a promise to myself to not over-eat and thus be happy and social during the one time of year we all gather in one place.



Healthy Lifestyle Idea


Right-size your eating environment with Livliga Lifestyle Products designed to help you embrace healthy eating in a way that celebrates beauty, food and sharing.



About the Guest Blogger


Heather Gabel is a PhD student researcher studying peer-support in the context of diabetes at University of Illinois at Chicago. Gabel has a background working in the non-profit sector with organizations like DiabetesSisters and Diabetes Hands Foundation. In her blog www.TheChronicScholar.com, Gabel writes about the intersection of patient experience and academia.  

About DiabetesSisters

––
DiabetesSisters is a 501(c)3 nonprofit organization whose mission is to improve the health and quality of women with diabetes, and to advocate on their behalf. Founded in 2008, the organization offers a safe environment for women living with diabetes through online (www.diabetessisters.org) and in-person programs such as forums, blogs, webinars, National Conferences, Leadership Institutes, and monthly peer support group meetings throughout the United States.
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Guest Blog: Living With Diabetes--It's all about Portion Control

Wednesday, November 11, 2015
Anna Norton, MS, has been living with type 1 diabetes since August 1993

As part of our month-long partnership with DiabetesSisters during National Diabetes Month, Livliga will be posting guest blogs from members of the DiabetesSisters' community. As you can see from this first blog, portion control is a key aspect of managing and living with diabetes. Livliga is all about portion control. That is why we want to share these important stories. Here is Anna's:

I’ve lived with diabetes for over 22 years, diagnosed at a time and place where my education was limited. Most of what I learned in the early years of managing diabetes came from books and magazine articles. It was until 2000, when I went on an insulin pump, when I learned to count carbohydrates as part of my diabetes treatment plan. 

Part of counting carbohydrates includes managing portions to know exactly how much I am consuming so I can appropriately dose my medication. Over the years, I have learned many way to facilitate this, including all the hand trick – a fist is roughly one cup, the palm of my hand is a serving size of protein, my fingertip is a teaspoon, my thumb is a tablespoon. I’ve also discovered 100-calorie packs of my favorite snacks foods, and most recently purchased mixed nuts that come this way, allowing me to consume them without eating too many (I love almonds, cashews, and walnuts – but the fat content is exorbitant!). I also purchase individual portions of rice and chocolate puddings (my favorite snacks), apple slices and carrots, and cut up other fruits, such as grapes, to equal a serving size for easy access in the refrigerator.

Finally, when I treat hypoglycemia, which happens a few times a month, I employ my portion control skills to consume roughly 15-20 grams of carbohydrates. I keep snack-sized baggies in a basket in the pantry, filled with crackers, jellybeans, granola bars, cereal, and other candies.

Like all aspects of living with diabetes, portion sizes have become second nature to me. I keep an assortment of measuring cups and spoons within easy access in my kitchen, I use visual cues to help me when dining out, and I try to stay on top of what the food industry is marketing to help me along.


About the Guest Blogger

Anna Norton, MS, has been living with type 1 diabetes since August 1993. Recently appointed CEO of DiabetesSisters, she is dedicated to improving the lives of women living with diabetes through peer support and education. Anna graduated with a Bachelor of Science from the University of Florida and Master of Science in Education at Florida International University. She has worked for large university systems and metropolitan health care systems since 1999, with a focus on major gift fundraising, annual gifts, event planning and community relations. She currently resides in the Chicago-area with her family.

About DiabetesSisters

DiabetesSisters is a 501(c)3 nonprofit organization whose mission is to improve the health and quality of women with diabetes, and to advocate on their behalf. Founded in 2008, the organization offers a safe environment for women living with diabetes through online (www.diabetessisters.org) and in-person programs such as forums, blogs, webinars, National Conferences, Leadership Institutes, and monthly peer support group meetings throughout the United States.


Download our FREE Managing Your  Diabetes Through Portion Control eBook!

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November is National Diabetes Month

Thursday, November 21, 2013
Life with Diabetes Infographic (curtesy of American Recall Center)

November is National Diabetes Month. There is a reason why a month has been dedicated to raising our awareness about diabetes. It is a killer disease. According to the World Health Organization over 1.1 million people die from the disease each year. In reality many more die from diabetes but it is recorded as kidney failure or heart disease.  Deaths from diabetes are projected to rise more than 50% in the next 10 years and, not too surprisingly, to 80% in middle to upper income countries.

Diabetes has now been labeled an emerging global epidemic, which can be traced back to the rapid increase in obesity. According to the American Recall Center, diabetes affects over 25 million people in the United States, or 8.3% of the entire population. Within those 25 million people, over 8 million are undiagnosed, or do not know they are living with diabetes.

What are the symptoms of diabetes? According to the American Diabetes Association common symptoms of diabetes are:

    •    Urinating often
    •    Feeling very thirsty
    •    Feeling very hungry – even though you are eating
    •    Extreme fatigue
    •    Blurry vision
    •    Cuts/bruises that are slow to heal
    •    Weight loss – even though you are eating more (type 1)
    •    Tingling, pain, or numbness in the hands/feet (type 2)

The good news is diabetes can be prevented. Just like with obesity it is all about diet and exercise. Research shows we can dramatically reduce the risk of developing the disease if we engage in moderate physical activity for 30 minutes each day and eat a healthy diet. For inspiration please check out my healthy and diabetes-friendly recipes and other resources.

Please spread the word and help raise the awareness about diabetes. It can be as easy as sharing this blog. You could be saving a life,  including your own.

Live Vibrant!



Download our FREE Managing Your  Diabetes Through Portion Control eBook!



Re-posted from Sheila's Blog on TheEpochTimes.com
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