With all of the fresh seasonal berries available right now at your local Farmer's Market this is a great recipe -- it is NOT a cobbler, but its the closest thing I have found in my arsenal of diabetic recipes!
My favorite combination is blueberries, blackberries and raspberries. You can use any combination you prefer. Strawberries are delicious too!
Mix together and set aside:
1 1/2 cups of berries, rinsed
1/2 cup splenda
Mix together:
2 1/2 cups quick cooking oats
1/2 cup canola oil
2 tsp pure vanilla
1 tsp. cinnamon
1/2 cup Splenda
1/4 cup Splenda Brown Sugar
Spray a pie plate with nonstick butter spray. Place berries in pie plate - then spread oat mixture over the top of the berries.
Bake at 325' for about an hour - (May be less depending on your oven).
Delicious with no sugar added frozen yogurt or ice cream!
Enjoy!
My personal journey living with Type 2 Diabetes - tips on grocery shopping, exercise, recipes, and creative ways to control my diabetes so it doesn't control me!
Saturday, July 31, 2010
Tuesday, July 27, 2010
Good Snacks!
Here are some snacks that I enjoy that don't raise my sugars too much:
South Beach Diet Protein Bars - Chocolate & peanut butter flavor - they are both good
and have 10 grams of protein. About $2.50 for a box of 5! (with your Kroger card!)
Small Apple (with the peeling) to get the fiber - which will help keep your blood sugar lower) with 2 tbsp. peanut butter or 2 ounces 2% cheddar cheese
1/2 a banana with peanut butter
Handful of almonds
Edamame - soybeans - they are yummy! Before you think "What is that?" go the organic food section and buy the pre-shelled Edamame - you cook them in the microwave for about 4 minutes in the bag and toss some sea salt with them and store in a bag in the fridge. They have a very low glycemic index and they are full of protein - both good for diabetics.
Frozen Fruit with Cream (well - not cream- too much fat - but 2% milk)! - This is so good! A friend of mine had a 40th birthday party and the person who prepared the food knew I was diabetic and made this dessert for me - but its also a great snack.! Freeze a champagne glass (for at least 24 hours) -add either raspberries or blackberries, blueberries or strawberries or a mixture to the frozen glass. Then pour 2% milk over the fruit and let it stand for a about 10 minutes. The milk starts to freeze to the fruit and it thickens - add a dash of cinnamon and splenda to the top and enjoy!
Hope you enjoy these - I am sure I will post some more soon!
Remember - M O V E!!!!!!
South Beach Diet Protein Bars - Chocolate & peanut butter flavor - they are both good
and have 10 grams of protein. About $2.50 for a box of 5! (with your Kroger card!)
Small Apple (with the peeling) to get the fiber - which will help keep your blood sugar lower) with 2 tbsp. peanut butter or 2 ounces 2% cheddar cheese
1/2 a banana with peanut butter
Handful of almonds
Edamame - soybeans - they are yummy! Before you think "What is that?" go the organic food section and buy the pre-shelled Edamame - you cook them in the microwave for about 4 minutes in the bag and toss some sea salt with them and store in a bag in the fridge. They have a very low glycemic index and they are full of protein - both good for diabetics.
Frozen Fruit with Cream (well - not cream- too much fat - but 2% milk)! - This is so good! A friend of mine had a 40th birthday party and the person who prepared the food knew I was diabetic and made this dessert for me - but its also a great snack.! Freeze a champagne glass (for at least 24 hours) -add either raspberries or blackberries, blueberries or strawberries or a mixture to the frozen glass. Then pour 2% milk over the fruit and let it stand for a about 10 minutes. The milk starts to freeze to the fruit and it thickens - add a dash of cinnamon and splenda to the top and enjoy!
Hope you enjoy these - I am sure I will post some more soon!
Remember - M O V E!!!!!!
Monday, July 26, 2010
Low Fat Ranch Dressing (that actually tastes good!)
Did you know that high fat foods make your blood sugar stay higher, longer? Another good reason to skim them down!
I challenge myself to make the good foods we love a little more healthy by cutting out the fat and sugar and reworking the recipe to be just as delicious, just a skinny version. You truly can't tell the difference.
Basic Ranch Dressing or Dip:
1/2 of a 16 ounce container 1% low fat cottage cheese
1/2 of a 16 ounce container lowfat sour cream
1/4 cup skim milk
1 packet dry Ranch Dressing mix
Mix together all ingredients in a blender until smooth - to make the dressing thinner add skim milk to the consistency you like. To make the dip - leave the milk out. Perfect for dipping carrots and broccoli and other raw veggies!
This makes enough to last me a week or so - but if you have a large family or eat alot more you can use the two full cartons and 2 packets of ranch dressing mix.
It's easy and tastes great!
I challenge myself to make the good foods we love a little more healthy by cutting out the fat and sugar and reworking the recipe to be just as delicious, just a skinny version. You truly can't tell the difference.
Basic Ranch Dressing or Dip:
1/2 of a 16 ounce container 1% low fat cottage cheese
1/2 of a 16 ounce container lowfat sour cream
1/4 cup skim milk
1 packet dry Ranch Dressing mix
Mix together all ingredients in a blender until smooth - to make the dressing thinner add skim milk to the consistency you like. To make the dip - leave the milk out. Perfect for dipping carrots and broccoli and other raw veggies!
This makes enough to last me a week or so - but if you have a large family or eat alot more you can use the two full cartons and 2 packets of ranch dressing mix.
It's easy and tastes great!
Sunday, July 25, 2010
Always be prepared.....or don't get stuck in an elevator!
With Diabetes you always have to be prepared...for anything. Not long after I was diagnosed I had a meeting in West Little Rock and decided to go home for lunch. It was only about a 15 minute drive so I headed North. I barely made it onto I-30 approaching the River Bridge and traffic came to screeching halt! It was about 11:30 am and I didn't think much of it - I knew I was hungry and my stomach was growling....alot....which can be a sign of high blood sugar AND low blood sugar. I glanced around my car to see if there was anything to eat - nothing. I started to panic a little - which in turn made my symptoms seem stronger. (I have also learned your brain is a powerful thing). I had my meter with me but by then my hands were shaking and I was headed for a low -- I dug around in my purse and in the very bottom I found a package of glucose tablets....I had bought them and thrown them in my purse and forgotten they were there. I popped 3 in my mouth and tried to chew - It was nearly impossible because my mouth was so dry from the panic attack! After a few minutes they kicked in and the traffic begin to flow again, and I was able to go home and eat lunch - finally. I felt horrible the rest of the day - after a low
I normally have a headache and just feel lousy, and this was no different.
In April I went to New Jersey to a Wyndham Conference for a week. On the last night my elevator got stuck in our hotel. After about 12 -15 minutes I could feel myself starting to panic a little --
so I opened my purse to make sure I had everything I could possible need:
* glucose meter
* glucose tablets
* glucose drink
* peanut butter and crackers (no less than 3 packages)
* small bottle of water
Once I knew I was prepared the panicky feeling went away - and luckily the elevator became unstuck!
Most of my friends and family will tell you I carry a BIG purse and I always have food in it, along with all of my supplies. You just never know when you might get stuck on the interstate, in an elevator or find yourself away from your supplies - so be aware and always carry everything you need. I keep a stash of bottled water and snacks in my car at all times.
By taking these few steps you can avoid ending up in the ER! :-)
Friday, July 23, 2010
My Mommy Eats Salad!
Sorry I skipped a few days - its been a little hectic!
When I made a decision that diabetes would not control me, I knew it meant a "lifestyle" change for me - forever. If I were to survive the ravaging effects that diabetes can have on your body, I didn't have a choice. I had to find the perfect food plan for me.
You don't really think about how other people see your food choices, but I have a cute "Samantha Story" that illustrates how even a four year old watches and learns!
When Sam was about 3, Santa brought her one of those really cool fake kitchens with the sink, refrigerator, stove and cabinets, along with a whole lot of plastic food - everything imaginable and everything a kid would need to prepare a feast!
One day when she was about 4 years old I was instructed to sit down at her little table in one of her little chairs (not made for a 5'11 big person) - she was fixing lunch. So I did what any law abiding parent would do - I sat. I did manage to talk her into letting me sit on the floor instead of the chair. Seated with me were numerous teddy bears and a very large stuffed big bird from Sesame Street.
Samantha was scurrying around her little kitchen working so hard and telling me, "now don't look mommy, its a surprise". I didn't dare peek. She brings a plate over and puts it on the table in front of me and she told me to look at my lunch. I opened my eyes and on the table in front of me was the prettiest little plate of colorful salad and fruit. She looked at me and said "Mommy - you have to eat your salad". Then she brought plates to the other guests at her table - they had food like hamburgers, scrambled eggs, ice cream and other yummy looking items. As she sat each plate down in front of her "friends" she would say things like: "Big Bird, this is your cheeseburger. Don't let mommy have any - my mommy eats salads". It was just too cute! It was, by far, the best salad I ever had. ;-)
If you make a choice to eat in healthy way most of the time, it can impact your kids in a positive manner without you even realizing it.
Next time I will talk about "Being Prepared" and share some more stories with you. I will also share some seasonal recipes that you might enjoy!
Have a great weekend and remember to MOVE!!!!!!!!!!!!!!!!!
When I made a decision that diabetes would not control me, I knew it meant a "lifestyle" change for me - forever. If I were to survive the ravaging effects that diabetes can have on your body, I didn't have a choice. I had to find the perfect food plan for me.
You don't really think about how other people see your food choices, but I have a cute "Samantha Story" that illustrates how even a four year old watches and learns!
When Sam was about 3, Santa brought her one of those really cool fake kitchens with the sink, refrigerator, stove and cabinets, along with a whole lot of plastic food - everything imaginable and everything a kid would need to prepare a feast!
One day when she was about 4 years old I was instructed to sit down at her little table in one of her little chairs (not made for a 5'11 big person) - she was fixing lunch. So I did what any law abiding parent would do - I sat. I did manage to talk her into letting me sit on the floor instead of the chair. Seated with me were numerous teddy bears and a very large stuffed big bird from Sesame Street.
Samantha was scurrying around her little kitchen working so hard and telling me, "now don't look mommy, its a surprise". I didn't dare peek. She brings a plate over and puts it on the table in front of me and she told me to look at my lunch. I opened my eyes and on the table in front of me was the prettiest little plate of colorful salad and fruit. She looked at me and said "Mommy - you have to eat your salad". Then she brought plates to the other guests at her table - they had food like hamburgers, scrambled eggs, ice cream and other yummy looking items. As she sat each plate down in front of her "friends" she would say things like: "Big Bird, this is your cheeseburger. Don't let mommy have any - my mommy eats salads". It was just too cute! It was, by far, the best salad I ever had. ;-)
If you make a choice to eat in healthy way most of the time, it can impact your kids in a positive manner without you even realizing it.
Next time I will talk about "Being Prepared" and share some more stories with you. I will also share some seasonal recipes that you might enjoy!
Have a great weekend and remember to MOVE!!!!!!!!!!!!!!!!!
Wednesday, July 21, 2010
Get Up and Move!
A few years after my diagnosis and after I finally got my blood sugars in a manageable pattern, I decided to add exercise to the mix.
I had lost some weight just by changing my eating habits, but I wanted to firm up and lose about 2 sizes - everything I read said "just get up and move", and if you lose weight your blood sugar is more easily managed. I am sure you have heard them all -- park further away from where you are going, take the stairs instead of the elevator or escalator, walk the dog, vacuum, dance, run in circles, run in place, march in place while watching TV....you get the picture. So I did these things, but I really wanted to get some cardio involved.
So I went to Sears and purchased a huge, obnoxious treadmill - determined that it would not be used to hang clothes on and gather dust, I placed it proudly in the den where I could walk and watch "OPRAH" at the same time. My goal was to walk for 30 minutes 3 days per week. So I did it. This was quite an accomplishment for me -- I did NOT enjoy exercise - at all - up to this point. My high school friends can confirm that I did not even like to break a sweat. So this was outside of my comfort zone to say the least.
The difference in my blood sugars on the days I walked and the days I didn't was becoming very apparent to me. So, I decided to walk every weekday. I kept that pattern going and took the weekend off. But I noticed I just didn't feel as good on the days I skipped, and I became a bit "cranky" when I didn't exercise. I added one workout on the weekends. At this point I was doing some sort of exercise 6 days per week and it worked for me. And that is what I am still doing today. It is just a part of my normal routine now, and yes, you can ask Samantha - I still get cranky if I don't exercise!
I realize everyone enjoys different kinds of exercise - so just figure out what you enjoy and move! In the spring and fall, before it gets so hot, I enjoy walking at the Big Dam Bridge! When I hit a plateau I change my routine - add weights, use the elliptical, ride the bike, increase my speed or levels, etc..
Just be careful about your blood sugar readings before and after exercise. Always check it before - if mine is under 160 I might eat 2 peanut butter crackers to get me through. I exercise in the evenings after dinner. My doctor and I finally figured out if I skip my evening dose of medication, I can get in a good 40-50 minute workout without my sugars dropping too low. I am NOT recommending you do this - it is working for me, but I always get my doctor's approval before I make any changes in my meds.
Wherever you choose to exercise, be sure to take your meter, some fast acting glucose pills, crackers and water - just in case. I always check my sugar after I am done too - to make sure its not too low - its normally anywhere from 80-110.
Remember it takes 21 days to form a habit. Give yourself a little push and see if you can do it! :-)
I had lost some weight just by changing my eating habits, but I wanted to firm up and lose about 2 sizes - everything I read said "just get up and move", and if you lose weight your blood sugar is more easily managed. I am sure you have heard them all -- park further away from where you are going, take the stairs instead of the elevator or escalator, walk the dog, vacuum, dance, run in circles, run in place, march in place while watching TV....you get the picture. So I did these things, but I really wanted to get some cardio involved.
So I went to Sears and purchased a huge, obnoxious treadmill - determined that it would not be used to hang clothes on and gather dust, I placed it proudly in the den where I could walk and watch "OPRAH" at the same time. My goal was to walk for 30 minutes 3 days per week. So I did it. This was quite an accomplishment for me -- I did NOT enjoy exercise - at all - up to this point. My high school friends can confirm that I did not even like to break a sweat. So this was outside of my comfort zone to say the least.
The difference in my blood sugars on the days I walked and the days I didn't was becoming very apparent to me. So, I decided to walk every weekday. I kept that pattern going and took the weekend off. But I noticed I just didn't feel as good on the days I skipped, and I became a bit "cranky" when I didn't exercise. I added one workout on the weekends. At this point I was doing some sort of exercise 6 days per week and it worked for me. And that is what I am still doing today. It is just a part of my normal routine now, and yes, you can ask Samantha - I still get cranky if I don't exercise!
I realize everyone enjoys different kinds of exercise - so just figure out what you enjoy and move! In the spring and fall, before it gets so hot, I enjoy walking at the Big Dam Bridge! When I hit a plateau I change my routine - add weights, use the elliptical, ride the bike, increase my speed or levels, etc..
Just be careful about your blood sugar readings before and after exercise. Always check it before - if mine is under 160 I might eat 2 peanut butter crackers to get me through. I exercise in the evenings after dinner. My doctor and I finally figured out if I skip my evening dose of medication, I can get in a good 40-50 minute workout without my sugars dropping too low. I am NOT recommending you do this - it is working for me, but I always get my doctor's approval before I make any changes in my meds.
Wherever you choose to exercise, be sure to take your meter, some fast acting glucose pills, crackers and water - just in case. I always check my sugar after I am done too - to make sure its not too low - its normally anywhere from 80-110.
Remember it takes 21 days to form a habit. Give yourself a little push and see if you can do it! :-)
Tuesday, July 20, 2010
Meeting with the "Nutritionist'
So a few days later my doctor set me up with a nutritionist who told me how to eat the
"Diabetic diet". The nutritionist gave me sample menus and all of these recipes and
a "brief" explanation about counting carbohydrates. I was so confused when I left it was overwhelming. I cried all the way home. But, I took it all home and read thru it and was determined to try. I followed the diet for about a week and regularly checked my blood sugar levels. They were horrible.
At that point I knew I needed something to "connect" in me that would help me understand
my disease in my own way and I knew I needed to change my eating habits. Now if it had been 2010 I would have googled for help of course, but it was 1997. So I went to "Books-A-Million" and grabbed some coffee and planted myself in the "food & nutrition" section. I pulled every book off the shelf that I could find about type 2 diabetes and started reading. After a few hours I had found the help I needed in this book:
"The Other Diabetes - Living and Eating Well With Type 2 Diabetes" by Elizabeth Hiser.
Ms. Hiser first explained what diabetes is and she made it so easy to understand. She recommended a Mediterranean based diet and explained why it works - I learned about healthy fats and good carbs vs processed foods and bad carbs. I learned how to cook the foods she recommended. I learned how fiber plays a key role in blood sugar management. She included grocery lists and all sorts of tips about what to have in your kitchen. So I did what she recommended and followed her menus. After the first day, my blood sugars dropped literally overnight. After a few days they started staying down where they should be. I felt like I was finally getting a grasp on my diabetes.
She also talks about exercise and how it effects your blood sugar levels - she convinced me,
and I was a major couch potato, to get up and MOVE!
I highly recommend this book - I have gone through 2 copies and gave 2 away to friends who were diagnosed. (I need to order a new copy for myself). There are some great recipes in it - some of them are long and look complicated, but they really aren't. Just to give you an idea I actually wrote her a letter thanking her for the book and she mailed me a hardcover copy!
If you have type 2 diabetes & things just aren't "connecting" for you in your health care regimen or if you are caring for someone with type 2 diabetes, you need the book. It is available at Amazon.com for anywhere from $7-$10.
Coming Soon.....Exercise and How I decided I actually liked it!
"Diabetic diet". The nutritionist gave me sample menus and all of these recipes and
a "brief" explanation about counting carbohydrates. I was so confused when I left it was overwhelming. I cried all the way home. But, I took it all home and read thru it and was determined to try. I followed the diet for about a week and regularly checked my blood sugar levels. They were horrible.
At that point I knew I needed something to "connect" in me that would help me understand
my disease in my own way and I knew I needed to change my eating habits. Now if it had been 2010 I would have googled for help of course, but it was 1997. So I went to "Books-A-Million" and grabbed some coffee and planted myself in the "food & nutrition" section. I pulled every book off the shelf that I could find about type 2 diabetes and started reading. After a few hours I had found the help I needed in this book:
"The Other Diabetes - Living and Eating Well With Type 2 Diabetes" by Elizabeth Hiser.
Ms. Hiser first explained what diabetes is and she made it so easy to understand. She recommended a Mediterranean based diet and explained why it works - I learned about healthy fats and good carbs vs processed foods and bad carbs. I learned how to cook the foods she recommended. I learned how fiber plays a key role in blood sugar management. She included grocery lists and all sorts of tips about what to have in your kitchen. So I did what she recommended and followed her menus. After the first day, my blood sugars dropped literally overnight. After a few days they started staying down where they should be. I felt like I was finally getting a grasp on my diabetes.
She also talks about exercise and how it effects your blood sugar levels - she convinced me,
and I was a major couch potato, to get up and MOVE!
I highly recommend this book - I have gone through 2 copies and gave 2 away to friends who were diagnosed. (I need to order a new copy for myself). There are some great recipes in it - some of them are long and look complicated, but they really aren't. Just to give you an idea I actually wrote her a letter thanking her for the book and she mailed me a hardcover copy!
If you have type 2 diabetes & things just aren't "connecting" for you in your health care regimen or if you are caring for someone with type 2 diabetes, you need the book. It is available at Amazon.com for anywhere from $7-$10.
Coming Soon.....Exercise and How I decided I actually liked it!
Monday, July 19, 2010
Welcome to my Blog!
Welcome to Eat Well, Move and Be Well! This blog is something I have wanted to do for a long time - and I hope those of you who read it will find something applicable to your life as you live with Type 2 diabetes or care for someone living with it. I am no medical expert, but just want to share with you things that I have learned through the years. I might also add that things I mention here are based on my own experience - we are all different - I would never recommend that you make any changes to your medical routine without first consulting with your own doctors!
I think for this first blog I will tell you my personal story so you can have an idea of how I came to be my own health care advocate and took control of this disease so it won't control me. I won't let diabetes define me as a person.
I was diagnosed with Type 2 diabetes about one year after the birth of my daughter Samantha (now 14), back in June of 1997. I was tired and felt "off" but didn't know why - I just assumed it was the normal thing for a new mom! I finally went to the doctor for a physical and after some routine bloodwork received a phone call telling me I had Type 2 diabetes. I was shocked and bascially in denial. I chose to ignore the diagnosis - there was no way that "I" could have diabetes - well, the worst thing you can do is denial - it almost landed me in the hospital!
About 2 weeks after my diagnosis(still in denial) I was at my hairdressers waiting to get a haircut and started feeling funny - I don't think I had ever fainted before - but I was certainly headed for the floor - luckily the lady sitting next to me was drinking a Coca Cola and she said here - take a drink - are you diabetic? I looked at her and said "yes". That was when I admitted it.
I took several gulps and immediately started to feel better. It scared me enough that the second I left the hairdresser I drove to USA Drug and went to see the pharmacist. We picked out a blood glucose meter and he showed me how to test my blood sugar. I stayed there an hour until I felt comfortable enough to test myself. Then I went home, called my doctor and asked her to set me up an appointment with the nutritionist as she had recommended earlier.
Lesson #1 - Confront your disease! Knowledge is power!
Next blog - How food choices effect your blood glucose
and how I learned what I can eat and how much I can eat!
I think for this first blog I will tell you my personal story so you can have an idea of how I came to be my own health care advocate and took control of this disease so it won't control me. I won't let diabetes define me as a person.
I was diagnosed with Type 2 diabetes about one year after the birth of my daughter Samantha (now 14), back in June of 1997. I was tired and felt "off" but didn't know why - I just assumed it was the normal thing for a new mom! I finally went to the doctor for a physical and after some routine bloodwork received a phone call telling me I had Type 2 diabetes. I was shocked and bascially in denial. I chose to ignore the diagnosis - there was no way that "I" could have diabetes - well, the worst thing you can do is denial - it almost landed me in the hospital!
About 2 weeks after my diagnosis(still in denial) I was at my hairdressers waiting to get a haircut and started feeling funny - I don't think I had ever fainted before - but I was certainly headed for the floor - luckily the lady sitting next to me was drinking a Coca Cola and she said here - take a drink - are you diabetic? I looked at her and said "yes". That was when I admitted it.
I took several gulps and immediately started to feel better. It scared me enough that the second I left the hairdresser I drove to USA Drug and went to see the pharmacist. We picked out a blood glucose meter and he showed me how to test my blood sugar. I stayed there an hour until I felt comfortable enough to test myself. Then I went home, called my doctor and asked her to set me up an appointment with the nutritionist as she had recommended earlier.
Lesson #1 - Confront your disease! Knowledge is power!
Next blog - How food choices effect your blood glucose
and how I learned what I can eat and how much I can eat!
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