November 2011: To Your Health

In this issue:

Diabetes Alert: Are You at Risk?
Managing Diabetes: 11 Tips for Better Control
What can I do to Lower my Risk for Diabetes?
Recipe of the Month: Low Fat Stuffing
Turkey Stuffing & Much More

A Note from Bonnie

Dear Subscriber,

Did you hear the news? BRG Dietetics & Nutrition, P.C. now has its own blog, The Nutrition Key with BRG: Unlock the Door to a Healthy Lifestyle! You can sign up for our blog at our home pagewww.brghealth.com or visit directly at www.brghealth.wordpress.com . The Nutrition Key with BRG has the most up-to-date nutrition tips, recipes, articles, and best of all it is interactive! That’s right, you can leave your comments and feedback and let us know what health tips you are incorporating into your busy lifestyle!

November is National Diabetes Awareness Month. Check out the article Diabetes Alert: Are You at Risk to learn if you are at risk of developing diabetes and the best preventative measures you can take. Small changes in your daily routine can lower your chances of becoming another victim of diabetes.

As the winter holidays fast approach (can you believe it’s already November?), our newsletter and blog will be a great resource to consult when facing the inevitable holiday obstacles. Take a look at the article Turkey Stuffing & Much More to learn what “steps” you can take to walk off the foods you choose during your Thanksgiving dinner. And while you’re cooking, try our recipe for “Low Fat Stuffing,” which will help you enjoy the great taste of Thanksgiving without the extra calories and fat!

There are lots of changes happening at BRG Dietetics & Nutrition, P.C. Among them will be feature guest authors contributing to our newsletter and blog to provide you with an additional take on key nutrition topics! Check back frequently to learn about our practice enhancements to help you unlock the door to a healthy lifestyle!

Thanks for subscribing to our To Your Health newsletter and for following us at The Nutrition Key with BRG.

Have a happy and healthy Turkey Day!
Sincerely,

Bonnie

Diabetes Alert: Are You At Risk?

Do you know how many Americans are currently walking around with undiagnosed diabetes? A staggering 5.4 million!!Diabetes is a serious disease. Sixteen million Americans have diabetes, and there are 798,000 new cases diagnosed each year. Diabetes is the seventh leading cause of death in the United States. It is also the leading cause of blindness and kidney disease and the most frequent cause of lower leg amputations. Also, people who have diabetes have a much greater risk of developing heart disease.

There are two main types of diabetes: type 1, which usually occurs during childhood or adolescence, and type 2, the most common form of the disease, usually occurring after age 45. The risk of developing diabetes increases as you get older, or if you gain too much weight, or if you do not stay active. Diabetes is more common in African Americans, Latinos, Native Americans, Asian Americans, and Pacific Islanders.

Risk factors for diabetes include:

Having high blood pressure.
Having a family history of diabetes.
Having diabetes during pregnancy.
Having a baby weighing more than nine pounds at birth.

You can have diabetes for years and not know it. During this time, harm to your eyes, nerves, and kidneys may have been going on for as long as seven to ten years. Most people with diabetes do not notice any symptoms. Sometimes people don’t know they have diabetes until they are diagnosed with one of its life-threatening consequences.

The most common symptoms of diabetes are:

Being very thirsty.
Urinating often.
Losing weight without trying. These symptoms occur when the energy from the food you eat cannot get into the cells to nourish them.

To lower your risk of diabetes:

Keep your weight under control.
Stay active most days of the week.
Eat low-fat meals that are high in fruits, vegetables, and whole grain foods.

The goal of the American Diabetes Alert is to call attention to the following facts:

Diabetes is serious.
You can have diabetes and not know it.
Taking the diabetes risk test is an easy way to find out if you are at risk for diabetes. The test is available online at www.diabetes.org. Click on Basic Diabetes Information and then on Risk Factors for an online quiz.

Written By Beth Fontenot, MS, LDN, RD. Reproduced with permission of Food and Health (www.foodandhealth.com)

Managing Diabetes: 11 Tips for Better Control

Lose weight if you are overweight. Type 2 diabetes linked to obesity often disappears if the obesity is corrected. Even limited weight loss can lead to better blood glucose control.
Participate in regular physical activity. Regular physical activity improves fitness and quality of life and decreases the risk of cardiovascular disease. It also helps with weight loss or control. In Type 2 diabetes, regular physical activity helps to improve blood glucose control and possibly decrease the need for insulin or oral medications.
Watch the amount of saturated fat, trans-fat and cholesterol you consume, as they tend to raise blood cholesterol levels. Foods to watch out for include fatty meats, fried foods, high-fat dairy products, bakery goods and margarines. Choose lean cuts of meat and limit yourself to 3-ounce portions twice a day. Eat less red meat and more skinless poultry and fish. Use beans as your main dish instead of meat.
Increase your intake of fiber. Fiber comes from plants and may help to lower blood glucose and levels of fats in the blood. Foods high in fiber include bran cereals, cooked beans and peas, whole-grain bread, fruits and vegetables.
Eat more whole grains, fruits and vegetables as opposed to refined foods. Not only do whole foods contain fiber, but they also contain numerous plant chemicals, or phytochemicals, which appear to be beneficial for health.
Eat regular, well-balanced meals with snacks as needed. This will help to improve your blood glucose levels and reduce overeating. A well-balanced meal consists of about 1/4 protein foods and 3/4 carbohydrate foods.
Understand that “sugar-free” doesn’t mean carbohydrate-free or calorie-free. “Sugar-free” foods are often sweetened with fructose or sugar alcohols (xylitol, mannitol, sorbitol). These sweeteners may have a smaller effect on your blood glucose levels than table sugar, and they are okay to use in moderate amounts. But foods containing fructose or the sugar alcohols will still contain calories.
Even foods sweetened with artificial sweeteners (such as sugar-free pud- ding) still have calories and are not “free” foods.
Know the carbohydrate content of the foods you eat. Carbohydrates occur naturally in milk and fruit, and are also found in foods such as cake, cookies, chips, etc.
Use alcohol in moderation. If your blood glucose levels are in good control and alcohol is consumed with foods containing carbohydrate, one drink a day is acceptable. However, it is important to monitor your blood glucose to know how you react to alcohol since alcohol can lead to hypoglycemia.
Know where to go for reliable information. The following organizations offer credible information for consumers with diabetes:

American Dietetic Association: www.eatright.org

American Diabetes Association: www.diabetes.org

National Institute of Diabetes & Digestive & Kidney Diseases: www.niddk.nih.gov

Written by Beth Fontenot, MS, RD, reproduced with permission of Food and Health www.foodandhealth.com

What can I do to lower my risk for diabetes?

While there are some risk factors you cannot change, there are many you can. Here is the best advice to lower your risk for getting type 2 diabetes.

These strategies will help you reduce insulin resistance:

Exercise regularly
Lose excess body fat
Eat a high-fiber, whole food diet that is low in fat, sugar and refined carbohydrates
Limit foods that are high in saturated fat and hydrogenated fat
Eat a low-salt diet, especially if your blood pressure is high

Recipe of the Month: Low Fat Stuffing

Serves: 8

Ingredients

2 cups diced onions

2 cups diced celery

2 cups low sodium chicken stock

½ tsp. sage

½ tsp. thyme

½ tsp. rosemary

8 cups diced bread (bread must have a firm texture)

Instructions

Preheat oven to 350 degrees F. Place the onions, celery, chicken stock and seasonings in a saucepan and simmer for 20 minutes or until the vegetables are tender and the liquid is reduced by half. Place the cubes of bread in a large bowl and pour the still-warm onion mixture over bread. Toss to mix. Place in a baking dish. Cover and bake for 25 minutes.

Per Serving:

150 Calories

3 gram fat

5 gram protein

27 gram carbohydrate

Turkey Stuffing & Much More…

Thanksgiving dinner is such a wonderful tradition in America; a time for family to come together and reflect on all there is to be thankful for, spend time together without the stress of gift giving, and enjoy good food. However, the Thanksgiving feast could really add up for someone watching their waistline. Here are a few small substitutions that can make a major difference in the total calorie count of a Thanksgiving feast. As with everything else in life, moderation is the key; if the homemade pecan pie is the great highlight, but not so much the mashed potatoes and stuffing, then go ahead and skip the sides and savor the pie. Avoiding the foods not really enjoyed and savoring the bites of favorite dishes, makes great steps to finding a wonderful lifestyle balance.

What it takes to WALK IT OFF!

Sample 1:	Calories	Miles	Sample 2:	Calories	Miles
Snacking: 1/2 cup mixed nuts, 15 chips and dip	665	10.7	1/2 cup raw veggies with hummus, 1 celery stalk with cream cheese, 1/2 cup fresh fruit	175	1.8
1 mixed drink	250	2.5	5 oz wine	120	1.2
3 oz dark meat turkey with skin, 1/4 cup gravy and 1/2 cup stuffing	520	5.2	3 oz white meat turkey, no skin, with Tbsp cranberry sauce	211	2.2
1/2 cup traditional homemade mashed potatoes with 1/4 cup gravy	300	3	2/3 cup cauliflower mashed	160	1.6
1/2 cup green bean casserole	225	2.2	1/2 cup sautéed green beans	50	0.5
1 piece pecan pie (1/8 of pie)	480	4.8	1 piece pumpkin pie (1/8 of pie)	180	1.8
Total:	2440	28.4		896	9.1