Category Archives: Type 2 diabetes

HOW TO GET YOUR KIDS TO EAT MORE VEGETABLES SO THEY AVOID DEVELOPING TYPE 2 DIABETES

HOW TO GET YOUR KIDS TO EAT MORE VEGETABLES SO THEY AVOID DEVELOPING TYPE 2 DIABETES
Posted by Beverleigh H Piepers RN, Dated 22-7-2016

Happy Kids Eating VegetablesThere are several known ways to get children to eat vegetables. Here’s a list. See how many vegetables your kids are eating right now and how many you could add to their plate…

1. Don’t get emotional when your kids don’t eat their vegetables. By placing more emphasis on them not eating vegetables, you are making a big deal about it. This is similar to parents placing a lot of emphasis on weight – so children then end up being overconcerned about it.

2. Get your children involved in cooking. When they cook, they empower themselves to take responsibility for their nutrition and what they are eating.

3. Get your children involved in making smoothies. Smoothies are a lot of fun. You could add half an avocado, strawberries, blueberries, or raspberries to smoothies, along with chia seeds.

4. Place vegetables on a veggie platter instead of offering processed foods. Veggie trays look fancy – and kids like fanciful foods.

5. Add more vegetables to your pizza. Adding them to pizza makes vegetables more acceptable and practical.

6. Let your children see you eating and loving vegetables. Role models are powerful.

7. Bring out the dips. Vegetables are much more exciting once they can dip them.

8. Bring out the chocolate. Warm up chocolate and dip fruit pieces into it. For example, you could have your children dip in apple pieces, peach or nectarine peaches, even berries and pears.

9. Take your children to the farmers markets with you to help with the selection of vegetables and fruits. Kids will look forward to the farmers markets and start paying more attention to eating vegetables if they are part of the process.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

HEART DISEASE IS IMPROVED WHEN DIABETICS EAT VEGETABLES…

HEART DISEASE IS IMPROVED WHEN DIABETICS EAT VEGETABLES…
Posted by Beverleigh H Piepers RN, Dated 21-7-2016

Fresh Vegetables, Fruits and other foodstuffs. Shot in a studio.Over a period of 12 months, Australian researchers tested the effects of fruits and vegetables on a group of people who had been diagnosed with Type 2 diabetes and hardening of the arteries in the carotid intima-media thickness. They divided the diabetics into two groups…

Group 1 consumed their regular diet, and
Group 2 were invited to add one serving of fruit and two servings of vegetables to their regular meal plan.

Now first, you should know adding one serving of fruit and two servings of vegetables is not adding a whole lot of nutritious fruits and vegetables to your eating plan. The Japanese, who eat the most fruits and vegetables of any culture, eat about seventeen servings each and every day.

Nevertheless, the inside of the carotid artery improved significantly with only three servings.

Could you eat an extra three servings of fruits and vegetables each day? What about adding an apple or a cup of blueberries and a quart bowl filled with 1 cup spinach, ½ cup kale, and ½ cup Romaine lettuce? You could add a little dressing on top for flavor.

What can you do to get in more vegetables? If you don’t want to eat more vegetables, could you take vegetable capsules? Three capsules taken twice daily provides 17 servings of them easily. There are different ways to raise your intake of vegetables and fruits.

Source: Petersen, K.S., et al. Effect of improving dietary quality on carotid intima-media thickness in subjects with type 1 and type 2 diabetes: a 12-mo randomized controlled trial. Am J Clin Nutr 2015 Sep 9. Epub ahead of print.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

 

 

READY WITH YOUR NEW YEAR’s GOALS?

READY WITH YOUR NEW YEAR’s GOALS?
Posted by Beverleigh H Piepers RN, Dated 18-1-2016

 

You could have been super busy on New Year’s, returning from a vacation or from a short getaway or even a party or fun celebration – and didn’t really have time to create your goals yet for the new year. Don’t worry, there is still time. You don’t have to be official and start on January 1st. You can start on any day of the year.

Composite image of new years resolutions on january calendarHere are some of the common goals of diabetics for the new year…

1.  Learn about the Weston A Price Foundation diet and switch your eating plan.
2.  Learn about – and follow the Glycemic Index.
3.  Take herbs for lowering your blood sugar.
4.  Clear up all infections – gums, toenail, yeast, etc.
5.  Start taking supplements.
6.  Get your vitamin D levels checked.
7.  Change aluminum pots and pans to stainless steel.
8.  Start walking more.
9.  Get a dog that likes to go for walks.
10. Pet the dog for consolation (instead of eating).
11. Eliminate all wheat from the diet.
12. Eliminate all sugar from the diet.
13. Stop eating foods with MSG in it.
14. Start gardening.
15. Buy heirloom seeds.
16. Start bicycling.
17. Go interview farmers about their grass fed beef.
18. Use the services of a herbalist.
19. Use the services of a nutritionist.
20. Use the services of a chiropractor.
21. Use the services of a massage therapist.
22. Spend more quality time with family.
23. Give up alcohol.
24. Eat two solid meals a day.
25. Change the grocery stores you go to.

What are your goals for this year? Many people don’t only have one goal; they have multiple goals. And by looking at the list, you see it’s entirely possible to accomplish five goals in one month. The first month, you could accomplish #1, 11, 12, 20, and 24. The second month, you could accomplish #7, 8, 13, 22 and 23. The more goals you achieve, the better you’ll feel both psychologically as well as physically.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

 

COCKTAILS AND TYPE 2 DIABETES

COCKTAILS AND TYPE 2 DIABETES
Posted by Beverleigh H Piepers RN, Dated 24-11-2015

Getting through the holidays as a Type 2 diabetic can be challenging with all of the scrumptious food at your disposal. You’ve got to take extra caution in monitoring your blood sugar as you consider which foods you should and shouldn’t be eating. The situation becomes further complicated if you enjoy having a drink every now and again for, during the holiday season, nothing says celebration like making a few toasts to the family and the new year.

Cocktails Collection - CosmopolitanAs a diabetic, you should be aware of the “do’s and don’ts” of alcohol. Even if you only enjoy having a simple drink here or there, you should know how alcohol can affect you. In the end, there are some ways to enjoy an occasional cocktail, when mixed with care. As with food, every alcoholic mixed drink contains a different amount of calories, fat, and sugars, depending on the ingredients, so learning to craft a healthier recipe is an excellent way to enjoy without guilt or worry.

First of all, be aware of the effects alcohol can have on you. Drinking alcohol, even a few drinks, can increase not only your blood sugar but also your blood pressure. And in some cases, it can cause a rapid and drastic drop in blood sugar levels, which can also cause complications. Drinking alcohol can interfere with diabetes medicine, insulin, and other medications, and it can stimulate the appetite and lower your inhibitions.

With the above effects in mind, it is recommended you limit your alcohol consumption to one or two drinks a day for women and men, respectively. Enjoy your drink with a snack or a meal that follows your usual healthy eating guidelines, such as whole grain crackers, light popcorn, or low-fat cheese. And when crafting cocktails or mixed drinks, think outside of the soda and the juice-based mixers. Instead, opt for homemade mixers with fresh citrus (like lemon and lime juice), fruit-flavored spritzer water, and diet club soda.

Using a base of hand-squeezed lime or lemon juice, muddled herbs, such as mint, and a splash of sugar-free seltzer water, you can create some diabetic-friendly cocktails. You can even filter, dramatically reducing the alcohol and sugar content of wine by mixing it with equal parts of seltzer water over ice. Garnish with a slice or two of orange, and your healthy holiday mixer is complete.

As always, remember to keep your alcohol consumption to a well-balanced, moderate level, and don’t forget to check your blood sugar levels.

Glasses of cocktails on bar backgroundCitrus Wine Spritzer. This bubbly, refreshing spritzer contains relatively little alcohol and can be the perfect after work or social mixer. Makes four drinks…

Ingredients:
Ice
4 wedges lemon
4 wedges lime
1 cup white wine
1 cup citrus flavored seltzer water

Directions:
1. Fill four glasses halfway with ice. Squeeze 1 lemon and 1 lime wedge into each glass.
2. Pour ¼ cup wine and ¼ cup seltzer into each glass. Stir gently and serve.

Lite Mint Julep. The Kentucky Derby classic cocktail gets a makeover in this diabetic-friendly version. Makes four drinks…

Ingredients:
4 lemon wedges
¼ cup fresh mint leaves
¼ cup bourbon or whiskey
1 cup diet club soda or plain seltzer water
Crushed ice

Directions:
1. Squeeze lemon wedges into a tall cocktail shaker; leave peels in the bottom of the shaker. Add mint leaves; crush gently into lemons. Add bourbon; shake gently.
2. Fill four cocktail glasses almost entirely with ice. Strain bourbon mixture into glasses; fill each glass with about ¼ cup club soda. Stir gently and serve.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

 

WHY SHOULD I REMOVE HIGH FRUCTOSE CORN SYRUP FROM MY DIET?

WHY SHOULD I REMOVE HIGH FRUCTOSE CORN SYRUP FROM MY DIET?
Posted by Beverleigh H Piepers RN, Dated 21-10-2015

Closeup of ingredients list of granola health bar with forms of sugar highlighted...

Closeup of ingredients list of granola health bar with forms of sugar highlighted…

“Bad things” happen when you include high fructose corn syrup in your diet.

In one study, healthy individuals consumed either glucose or fructose-sweetened drinks. The drinks were made up of either 25% of the calories from glucose or 25% of the calories from fructose. They consumed the sweetened drinks for 10 weeks.
The group that consumed the fructose had…

– developed insulin resistance,
– their abdominal fat increased,
– their blood sugar level, and
– insulin levels increased.

In various other studies, there is an increase in gout episodes, even in those who never had gout before. This is a frightening thought because it means thousands of children will end up with gout – and gout is a very painful disease to have….

– imagine how hard it would be to watch your child suffer from gout for a few weeks at a time,
– how difficult it would be to have to give your child medications for gout that are toxic in many ways, and
– how much time it will take out of your regular schedule to have to attend to this new health issue.

Children already have developed gout from eating a lot of foods with high fructose corn syrup. This isn’t a theory that hasn’t been proven. It’s reality.

High fructose is a killer. That’s the bottom line. Do you really want it in your diet or your family’s diet?

In the next article, find out whether or not sugar is addictive and what’s the evidence about it?

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

WHICH FOODS CONTAIN HIDDEN SUGARS?

WHICH FOODS CONTAIN HIDDEN SUGARS?
Posted by Beverleigh H Piepers RN, Dated 7-10-2015
Unhealthy eating concept...

The unhealthy eating concept…

Some foods on the market should not even be called foods because they are a mock-up. Many foods present with artificial preservatives, chemicals and added sugars and are far, far away from what a natural food looks like or tastes.

Your mission is to detect these artificial foods and the fake sugars they contain – and stay as far away from them as possible.

For example, imitation sugar #1 is corn syrup. High fructose corn syrup is a highly processed chemical added to foods. It has already been revealed in many research studies to cause metabolic disorder, pre-diabetes, worsen Type 2 diabetes, and help bring about many adverse effects in the body.

Let’s make this article interactive – go to your kitchen cabinet to start checking foods for corn syrup and high fructose corn syrup. It is surprising to find the number of foods with these products in them. Next look for sugar words in the list of ingredients…

– invert sugar,
– turbinado sugar,
– maple sugar,
– brown sugar,
– molasses,
– syrups,
– honey, and
– agave.

It is a real shocker to find foods in your cabinet containing these ingredients. Then look for sucrose and fructose. Next look for fake sugars along these lines…

– aspartamine,
– aspartame,
– saccharine,
– xylitol,
– sorbitol,
– erythritol,
– sucralose, and
– mannitol.

Energy Drink CanMake sure you check foods such as condiments – ketchup, mustard, teriyaki sauce, barbecue sauce, and hot sauce. Don’t forget to check tomato and pasta sauces, dried fruit, soda, gummies, granola bars, canned fruit and any energy drinks.

 Check your cabinets and let us know what you find! Find out more in our next blog – we’ll discuss the topic, “Why Should I Remove High Fructose Corn Syrup From My Diet?”

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

HOW CAN I GET MY FAMILY TO STOP EATING SO MUCH SUGAR?

HOW CAN I GET MY FAMILY TO STOP EATING SO MUCH SUGAR?
Posted by Beverleigh H Piepers RN, Dated 28-9-2015

When you decide to give up sugar, the next step is to engage in support from your family and friends. There are a few ways to do this…

Diet. Beautiful Young Woman near the Refrigerator with healthy fYou could start a 30-day challenge for your family on eating without sugar. Tell them about the benefits and make it an experience to discover the benefits. Don’t expect them to be 100% committed in the very beginning, but if you keep providing them with stories about how people got rid of sugar and amazing things happened, they will start to turn around.

The challenge method is a fun way to approach the change.

The other approach is to simply state it like a command – “this is what our family is doing right now.” So they know they don’t have a choice. This approach is best if your kids are really opinionated and seem to buck everything you try to do. By showing them there’s no room for diversion from your plan, they’ll know you mean business.

There’s another method that may or may not work – changing your family’s diet without telling them. In this strategy, you will go clean out all your cabinets of sugar-containing foods, then clean out your refrigerator and freezer, and add some new foods that are edible yet have no sugar in them.

You may get one of two responses or both from your family with this one…

1. they may be shocked when they can’t recognize any familiar things in the cabinets anymore, or
2. they will be excited to discover new foods.

Your response to them on why you did it will have to be very dramatic. Your doctor said it was a life or death scenario, that kind of excuse. This makes it a situation where there’s no compromise.

Next post you will find out what foods contain hidden sugars.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

NEED SOME DIABETIC HUMOR?

NEED SOME DIABETIC HUMOR?
Posted by Beverleigh H Piepers RN, Dated 9-9-2015

Laughter Is The Best Medicine card with bokeh background

There’s a YouTube channel called Glucose Meter Duo that delivers diabetes news with quite a bit of humor. You’ll laugh at least a few times when you see this segment…
https://youtu.be/rPFEZLUq4ok

Humor is a neglected strategy in health, but it can reduce fears and stress and create more effective health care teams according to researchers in Canada at the Hamilton General Hospital. How much humor are you getting in your life each day?

In another study on humor, the researchers confirmed humor therapy decreased agitation in elderly residents of a Sydney Australia Nursing Home and increased their happiness.

Seems like a no-brainer! Did they do the research so we could say laughter is evidence-based? And are there people out there – other than scientists – who have to have evidence?

Sources:
Oczkowski, S. Virtuous laughter: we should teach medical learners the art of humor. Crit Care 2015 May 11; 19:  222. http://www.ncbi.nlm.nih.gov/pubmed/25959366
Low, L.F., et al. The effects of humor therapy on nursing home residents measured using observational methods: The SMILE cluster randomized trial. J Am Med Dir Assoc 2014 Aug; 15(8): 564-9. http://www.ncbi.nlm.nih.gov/pubmed/24814320

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

 

WHY DOES SUGAR HURT IF YOU’RE A TYPE 2 DIABETIC?

WHY DOES SUGAR HURT IF YOU’RE A TYPE 2 DIABETIC?
Posted by Beverleigh H Piepers RN, Dated 26-8-2015

Large counter with chocolate candiesThere are several reasons why sugar is literally the worst possible food to have in your diet if you’re diabetic.

Here’s a list…

1. Sugar depletes your body of B vitamins and minerals. As a diabetic, you need every one of the vitamins and minerals you can possibly get.

2. Sugar causes insulin resistance, something that every diabetic does not need.

3. Sugar makes cancers grow in the body. It feeds them.

4. Sugars such as high fructose corn syrup cause liver problems such as fatty liver. Fatty liver is one more health issue you don’t need as a diabetic!

5. Sugar causes addictive disorders and makes you less sensitive to the effects of morphine.

6. Sugar releases huge amounts of dopamine in the brain and can create an addiction to all sugary foods.

7. Sugar causes overweightedness and obesity – and that’s ugly.

8. Sugar causes high cholesterol levels.

9. Sugar can contribute to hardening of the arteries.

Need any more reasons to stop eating sugar?

Next, find out why your doctor and dietitian keep telling you sugar is okay to eat for Type 2 diabetics.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Why Does My Dietitian and Doctor Tell Me Sugar is Okay for Diabetics?

Why Does My Dietitian and Doctor Tell Me Sugar is Okay for Diabetics?
Posted by Beverleigh H Piepers RN, Dated 17-8-2015

The simple answer to this question is that your dietitian and doctor are misinformed. Your dietitian gets information from the American Dietetic Association. Your doctor gets information from the American Medical Association.

Morning breakfast with mini donuts and berriesBoth your dietitian and your medical doctor have to operate within the standards of their profession. Thus, if their professional standards tell them to not remove sugar from the diet of diabetics, then they technically have to follow the standards.

Both the American Medical Association and the American Dietetic Association don’t recommend removing sugar from the diet. There’s some talk about the American Dietetic Association receiving kickbacks from the sugar industry for promoting it, and this talk goes back a few decades.

There’s a move in today’s medical schools towards something called translational medicine. Have you heard of it?

This is where the professors at the medical school are not waiting 25 years anymore for the American Medical Association to get around to changing their policies about different types of therapies. Instead, they’re collecting the data from numerous recently done medical studies and starting to incorporate them in their practice now.

And these physicians are a lot more successful than the conservative ones who decide to wait until they are told what to do and what to change in their practice.

You can do the same thing. By using this information on our blog, which is highly researched to find out what works for diabetics, you can take your diabetes and then eliminate it. This latest series on sugar is one of the first steps.

Next…  find out how you can get your family to stop eating so much sugar in their diet.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva