Tuesday, March 6, 2018


As the wife of a dementia patient I am always reading information about the brain and/or cognitive decline. A study at the University of Illinois, last year I believe, suggested that the nutrient lutein may help slow down cognitive decline. What a tasty way to help slow this problem! Lutein is found in green leafy vegetables, avocados and eggs. Why not add a few more of these tasty foods to your diet? It just might keep your mind sharp!
Note: File Photo

Sunday, February 11, 2018


 If your child is diagnosed with type 1 diabetes (T1D) you are not alone. More than 18,000 children in the United States are diagnosed with T1D every year. The diagnosis can be frighting but with the help of a good pediatrician, an endocrinologist, and a dietitian, you will find a lot of help. A T1D diagnosis will affect the whole family but remember this, T1D does not define your child. With a positive attitude and a good medical team to work with, diabetes will only be a part of your child. There is no limit to what a T1D child can do. An additional side benefit for the whole family will be more exercise and a controlled diet that will benefit everyone.


I like this quote attributed to the great football coach Vince Lombardi: "Perfection is not attainable. But if we chase perfection, we can catch excellence."

We can apply this to our health, diet, etc. We know we aren't perfect. We diabetics plan or chase perfection in our eating habits, exercise, etc but we will slip up from time to time. We may not be perfect but we can be excellent. The same can be said for fighting most illnesses. We aren't perfect in that the battle continues but with our doctors, loving family and friends, etc we can often reach excellent days.

Don't give up.  As you chase perfection you will often catch excellence in the process.

Saturday, February 10, 2018


I know this goes all the way back to lessons from mom but wash your hands often! The best way to prevent colds and flu, etc could be as simple as washing your hands. If it isn't convenient to wash your hands, keep an alcohol-based hand gel around. Every time you shake hands or handle a public door handle, shopping cart, etc, wash or gel your hands. Once the germs are on your hands and you touch your eyes, nose, or mouth, you are very likely to catch whatever the last person who handled said object has.

I found it interesting earlier in the year after President Trump had his annual physical and his doctor came out to talk to the press. Among many silly questions asked was one about his hand washing and is he a germophobe. His doctor smiled and said something like this, "As much as he shakes hands, he would be crazy not to wash his hands often." The same goes for each of us.

Saturday, January 13, 2018


Lentils are such a healthy food and especially important for diabetics. If lentils are not a regular part of your diet, consider adding them. Even if you don't especially like them, throw a few into soups or onto salads to work them into your diet.

Lentils are loaded with fiber and with protein, both essential to a healthy diet. Some people shy away from lentils because they consider them too high in carbs. The good news is that around 40% of the carbs in lentils are fiber! And that causes a lower blood sugar response thus the reason lentils are important to a diabetic's diet.

According to the USDA (United States Department of Agriculture) one serving of lentils contains 15 grams of fiber and almost 18 grams of protein!

Note: Red lentils are quicker cooking, if you are impatient or in a hurry!

Note: This information is from Jill Weisenberger, RDN, CDE.

 Note: File Photo


Fiber is sometimes called nature's broom according to Toby Smithson, RDN, LDN, CDE, the author of Diabetes Meal Planning and Nutrition for Dummies.

Fiber; which is found in plant based foods, is a carb that the body cannot digest. That makes fiber a necessity for diabetics in controlling the rise in blood sugar following a meal. Fiber helps to slow down the body's absorption of sugar.

There are two types of fiber and both are very beneficial:
  1. Soluble fiber foods become sticky as they pass through our digestive systems and that helps to reduce the absorption of cholesterol.
  2. Insoluble fiber doesn't dissolve and that helps to keep the bowels regular.
Both of these things are important for diabetics as well as the general population. Here are some of the important benefits of fiber (other than the ones mentioned above):
  • Managing weight - fiber helps to make us feel more full and satisfied therefore we will do less overeating at meals and less snacking.
  • Blood sugar regulation - The previous bullet, eating and snacking less, helps in the regulation of blood sugar levels.
  • Improve heart health - everyone needs to be aware of heart health and taking care of their heart. Diabetics face double the risk for cardiovascular complications than does the non-diabetic. Fiber's ability to help lower cholesterol as well as blood pressure makes it especially important to diabetics and those with heart problems.
We should strive for 20 to 35 grams of fiber a day. 

 Note: File Photo of High Fiber Foods

Wednesday, December 27, 2017


You can make your own healthy substitute for mayonnaise or sour cream by pureeing low-fat cottage cheese in a blender or food processor. Use in recipes for all or part of the mayo or sour cream called for when making dips, dressings, or spreads.

Note: Not a brand recommendation. Use your favorite brand.

Thursday, December 21, 2017


It's that time of the year when the eggnog comes out. If you are dieting or you are a diabetic, you might want to watch your eggnog consumption or be sure to read the labels. Some traditional eggnog from the grocery stores contain as much as 30 g of fat and 40 g of carbs per 1/2 cup.

I have a recipe on my diabetic enjoying food blog that has only 3 g fat (1 1/2g saturated) and only 11 g carbs.

If you add alcohol, that increases the number so keep that in mind.

This is a file photo.

Thursday, December 14, 2017


A diabetic can enjoy a diet that is both tasty and healthy. According to Sue McLaughlin, RD, a certified diabetes educator, we should  “Look for items that contain healthy fats and are high in vitamins, minerals, and fiber.” Too often people think they are to shy away from fats but that is not exactly true. There are many healthy fats that are vital to a diabetic's diet and health. It is also important to eat a wide variety of foods to make sure we’re getting a healthy mix of phytochemicals and essential fatty acids. Following is a list of foods we diabetics should be sure we are eating.

  1. Legumes provide vital fiber and protein. They absorb slowly into the body which helps to regulate our blood sugar. How about this little fact - half a cup of most types of beans provide about 1/4 of our daily requirement of fiber and as much protein as an ounce of meat! In a study published in 2012 in JAMA, Canadian researchers linked eating beans, chickpeas, and lentils with improved blood glucose control and reduced blood pressure, cholesterol, and triglycerides (blood fat) levels in people with type 2 diabetes. 
  2. Fatty Fish provide essential Omega-3 Fatty Acids. Suggested fish to eat are salmon, tuna, mackrel, and bluefish.
  3. Tree Nuts provide, here it is again - healthy fats! Nuts are high in fiber, protein, and healthy fats. Recommended nuts are almonds, cashews, hazelnuts, pecans, walnuts, and pistachios as they seem to hold the biggest benefits for diabetics. Peanuts aren't listed because they are not tree nuts. They are legumes!
  4. Blueberries are considered a superfood for type 2 diabetics. Blueberries contain a good amount of antioxidants as well as vitamins and fiber.
  5. Cruciferous vegetables such as broccoli. Broccoli is high in vitamins A and C as well as fiber. The fiber in broccoli can help one feel full longer and that is important to a diabetic so they won't snack too much on unhealthy snacks.
  6. The above is a short list. Additional good foods for diabetics include green leafy vegetables, sweet potatoes, oatmeal, and avocados.
If you are having problems controlling your blood sugar, try adding more of these foods to your diet!

Monday, December 11, 2017


I got this off the internet and it had great reviews and comments:

Soak orange peels in vinegar for two weeks in a sealed mason jar. Then pour the vinegar into a spray bottle. Use for cleaning or bug spray. This is great for ants!