New Focus of this Blog: Diabetes Self-Management Tips

Spring is here and that means warmer weather, spending more time outdoors and change.

As a healthcare journalist and RN, my passion is to help others lead a healthy lifestyle and achieve improved wellness.

Several years ago, while pursuing my Master of Science in Nursing degree, my field work and studies lead me to another nursing specialty…that of a diabetes nurse educator.

Diabetes nurse educators provide strategies and education to people living with diabetes so they can achieve improved blood glucose control. 

With better glucose control, it increases the likelihood of preventing and/or delaying the risk of developing complications from diabetes.

So, I just changed the title of this blog to reflect its new focus on diabetes self-management tips. 

While these tips are evidenced-based and work for many, they are for informational purposes only. ALWAYS consult with your doctor for any questions or concerns about managing your diabetes and any health condition you may have.

Until my next posting, make time for exercise, healthy eating (watch those portion sizes), getting quality sleep and safely enjoy the warmer weather :-)

Easy Black Bean Taco Recipe

Tacos anyone? If you’re looking for a heart healthy and quick meal, look no further than these black bean tacos. In addition to the black beans, these tasty wraps are also made with low fat cheese, romaine lettuce, green onions, tomatoes, and salsa. 

And if you have diabetes or prediabetes and trying to eat a diabetes diet, the protein and fiber in these black bean tacos help reduce the blood glucose spike from the flour tortillas. 

Black beans are packed with fiber and also contain protein, folate, magnesium and iron. By using reduced fat cheese, you’ll eat less saturated fat, so it’s more heart heathy than if you ate regular (full fat) cheese. Cheese also provides you with protein and calcium.

The veggie toppings add fiber, vitamins, and minerals such as Vitamin C, lycopene, and potassium which are in tomatoes.

Ingredients

• One 15 ounce can of organic black beans

• 4- 6 small flour tortillas 

• Shredded reduced fat mozzarella cheese (one half cup)

• Romaine Lettuce: 4 to 6 rinsed and dried large leaves (cut up or whole – your choice)

• Tomatoes (one half cup chopped)

• Green onions (scallions): 2 to 4, chopped in small pieces.

• Salsa of your choice and to taste.

• Salt, Pepper, Garlic Powder to taste.

Directions:

• Warm the tortillas (as per the package directions). Place on a serving platter once cooked.

• Warm the black beans as per the can’s directions (place in a serving bowl once warmed).

• Chop all vegies, place each vegetable in a small bowl on the table.

• Have salt, pepper, and garlic powder on the table for each person to use to taste.

• Place salsa on the table for each to use as desired.

If you want to reduce your exposure to pesticides and food additives and preservatives, consider buying organic. 

Why wait only for Taco Tuesday? These are great for meatless Monday too, or any day of the week. Stay healthy and enjoy!

Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

November is Diabetes Awareness Month - do you have diabetes?

November is National Diabetes Awareness Month. As of the latest stats from 2015, the number of people living with diabetes in the U.S. was just over 30 million. Out of those, close to 29 million had type 2 diabetes.

These numbers are staggering. Another shocker? It was estimated that just over 80 million people in the U.S. had prediabetes (also as of 2015) and many of  them were unaware they had the condition.

If you want to increase your chances of enjoying improved health and a longer lifespan, and be there for yourself and your loved ones (to enjoy scenes like this one below) it's important to know if you have prediabetes or diabetes.

Why? So you can take the necessary steps under the guidance of your healthcare provider and diabetes educator, to better manage your condition so you blood sugar stays under control (in your target range). This is key to help reduce your risk of developing the complications that can come from diabetes due to out of control (high) blood glucose.

Photo by: Carole Jakucs, October, 2019. Image subject to copyright. 

If you're not sure if you've been tested for diabetes, ask your healthcare provider (MD, NP or PA) to check you for it. This typically involves testing your blood for a fasting blood sugar, and an A1C (hemoglobin A1C). Additional tests may be indicated depending on other medical conditions you have, any current signs or symptoms you may be experiencing, and your medical history.

If you don't know if you've been tested, take the first step and find out. Good luck and good health!

Heart Healthy Habits are Life Saving Habits

Heart disease is the number one killer of both men and women in the United States. February is “American Heart Month”.  Take the time to learn about heart healthy habits to also help improve brain and blood vessel health and reduce your risk of developing cardiovascular disease and Type II Diabetes. 

• If you smoke, STOP! Smoking causes a variety of Cancers and COPD. It also damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease.
• Exercise at least 30 minutes daily most days of the week. Walking is a great way to start, it’s easy to do and inexpensive. Call your doctor or health care provider before beginning any exercise program.
• Eat a healthy diet that includes lean proteins, fresh organic produce (vegetables and fruits), whole grains and low in saturated fat, salt and sugar. Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease.
• Alcohol: Consider not drinking alcohol but if you choose to drink, do so only in moderation.  Alcohol can cause heart rhythm disturbances. It also damages the heart, brain and liver and leads to high blood pressure.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.
• If you have existing heart or cardiovascular disease, follow your doctor or nurse practitioner’s orders regarding medication usage, appointment follow ups and all other advice he or she gives you.

*Contact your physician or health care provider for any questions or concerns you may have about your health.

8 tips to get a good night's sleep

Getting a good night’s sleep on a regular basis is integral to maintaining good physical and mental health.  Sleep deprivation can cause a whole myriad of problems. People who are sleep deprived for the long term have an increased risk of developing depression, hypertension (high blood pressure), type two diabetes, heart attack, stroke and obesity. Short term sleep deprivation causes decreased mental functioning and delayed physical reaction time making you more susceptible to forgetfulness and accidents. Try these eight tips to improve your sleep.

1. Don’t consume caffeine containing food or drinks after 5 pm each day. (Some people may need to stop earlier.) This includes coffee, tea, colas (sodas/soda pop) and chocolate. Caffeine can interrupt sleep, either delaying the time you fall asleep or making you wake up during the night.
2. Go to bed at the same time each night. This helps your body maintain its own natural sleep cycle and rhythm.
3. Maintain a cooler bedroom. A cooler room temperature has been proven to aid sleep.
4. Don’t use electronic devices after 8 PM this includes computers and cell phones. The blue light in the background is a known sleep disruptor interfering with the production of melatonin (a hormone produced by the brain) which helps us sleep. Some people find that e-book devices also interfere with their sleep.
5.  Have a light, healthy snack at bedtime such as an organic apple and peanut butter, or a glass of organic non-fat milk with some whole wheat crackers. Combining a lean protein with a healthy carbohydrate can help with sleep.
6. Don’t eat a heavy meal after 7 PM. Heavy food intake can keep you awake especially if you’re battling acid reflux.
7. Don’t consume alcohol. Alcohol can disrupt the sleep cycle.  If you plan on drinking, only have one, with your dinner and before 7 PM.
8. If you’re surroundings are noisy, look for ways to either eliminate the noise or offset it with “white noise”, such as pleasing soft music, a fan or the low humming sound of an air filter.

If you think you have a medical problem causing your lack of sleep such as obstructive sleep apnea, swollen tonsils or adenoids, lung or heart problems, see your doctor as soon as possible for a medical diagnosis and treatment.