Tag Archives: Beverleigh H Piepers RN

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

 

 

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

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

ARE YOU CONSUMING TOO MUCH SUGAR IN YOUR DIET?

ARE YOU CONSUMING TOO MUCH SUGAR IN YOUR DIET?
Posted by Beverleigh H Piepers RN, Dated 11-8-2015

Sugar is found in foods in two ways – foods that contain natural sugar like lactose in milk and fructose in fruit, and foods that contain added sugars. It’s the foods with the added sugars killing you if you’re diabetic.

The easiest way to lower the sugar in your diet is to lower the carbohydrates. When carbohydrates are broken down in your body, that’s when they will release sugar into your bloodstream and make your blood sugar levels rise. Thus, it’s not just the amount of added processed sugar to a food that matters. It’s also the original amount of carbohydrates in a food that counts.

So the best way to see if you’re consuming too much sugar in your diet is to check for the amount of carbohydrates in the meal. It will be a smart move to get a book on the carbohydrate content of foods from the library plus read labels for this.

If your level of carbohydrates is 80 grams for a meal, it’s no wonder your blood sugar levels are too high. You’re causing them to rise by eating this type of meal. Even 50 grams carbohydrates is too much. Strive for a level of 35 to 40 grams and no more. This way, when the carbohydrates do get broken down by enzymes and release sugar, they can’t do a lot of damage by raising your blood sugar levels.

Organic Apples in a Basket outdoor. Orchard. Autumn Garden. HarvAnother thing to consider is your food choices within a category. For example, have you noticed Red Delicious apples are sweeter than the tart Granny’s apples? Have you noticed the Pink Lady and Fuji apples are sweeter than the Red Delicious apples? There’s a reason for it: they contain more carbohydrates. Choose the apples – and other fruit varieties not as sweet.

Try this for a few weeks and see what happens to your blood sugar levels…

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

IT’S DIABETIC QUIZ TIME… HOW MUCH DO YOU KNOW ABOUT HOW DIABETES AFFECTS YOUR BODY?

IT’S DIABETIC QUIZ TIME… HOW MUCH DO YOU KNOW ABOUT HOW DIABETES AFFECTS YOUR BODY?
Posted by Beverleigh H Piepers RN, Dated 1-7-2015

Understanding how diabetes affects your body gives you a strong foundation for making smart decisions about your health. Test yourself with these quiz questions…

High blood sugar levels affects nerves, kidneys, eyes, blood vessels, heart and skin...

High blood sugar levels affects nerves, kidneys, eyes, blood vessels, heart and skin…

1. Diabetes is a disorder of protein metabolism. This is why diabetics lose muscle mass as they get older. True or False?

 2. The reason why diabetics can develop cataracts is because their blood fats are high and form a cloud of fat over the lens of the eyes. True or False?

3. Heating foods to high temperatures is okay for diabetics. True or False?

4. Heating foods in a microwave is perfectly fine for diabetics. True or False?

5. Eating foods that are fried speeds up oxidation in your body, which generates free radicals in high amounts. True or False?

6. One reason why Type 2 diabetics get neuropathy is because of the drug Metformin. True or False?

7. One reason why diabetics get neuropathy is because the nerves “dry up.” True or False?

8. Diabetics can use diet to control their blood sugar and bring it down at least 20 mg/dL (1.1 mmol/L) for fasting levels. True or False?

9. Diabetes affects the heart and blood vessels. True or False?

ANSWERS…

1. False. Type 2 diabetes is a disorder of carbohydrate metabolism. Carbohydrates are not broken down properly in the body when there’s diabetes. The blood sugar from the carbohydrate breakdown remains in the blood instead of going into the muscles. Your mission as a Type 2 diabetic is to lower your blood sugar and gain insulin sensitivity.
2. False. The cataracts are created from high levels of blood sugar. Protein foods may also be given a Glycemic Index.
3. False. Heating foods to high temperatures creates high amounts of advanced glycation end products, which bring on more diabetes complications and additional degenerative diseases such as high blood pressure. Protein foods may also be given a Glycemic Index.
4. False. Heating foods in a microwave superheats foods and causes advanced glycation end products.
5. True. Free radicals damage the body and bring on more complications of diabetes.
6. True. Metformin has been found to cause a vitamin B12 deficiency which causes peripheral neuropathy.
7. True. Nerves start out in a bundle and then divide into smaller and smaller nerves. The smallest nerves begin to wither up in diabetes until they do not exist. Protein foods may also be given a Glycemic Index.
8. True.
9. True.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

 

 

 

IT’S DIABETIC QUIZ TIME… HOW MUCH DO YOU KNOW ABOUT THE GLYCEMIC INDEX?

IT’S DIABETIC QUIZ TIME… HOW MUCH DO YOU KNOW ABOUT THE GLYCEMIC INDEX?
Posted by Beverleigh H Piepers RN, Dated 16-6-2015

glycemic indexQuizzes are fun and here are several questions about the Glycemic Index. Knowing these answers is important because it can help you regulate your own blood sugar levels. Doing what you can to keep your blood sugar levels closer to normal via diet is possible, and knowing how to avoid High Glycemic Index foods is a big part of it.

1. The Glycemic Index is a scale from 0 to 100 that measures carbohydrate foods. True or False?

2. Fats can also be given a Glycemic Index. True or False?

3. Protein foods may also be given a Glycemic Index. True or False?

4. Dairy products are protein foods and carbohydrate foods; therefore, they have a Glycemic Index.
True or False?

5. Nuts are protein foods so they don’t have a Glycemic Index. True or False?

6. The fruits with a low Glycemic Index include cherries, grapefruit, and apples. True or False?

7. The vegetables that could have a higher glycemic index are ones that are starchy vegetables such as corn and potatoes. True or False?

8. The high fiber grains are healthy for you and have a low-Glycemic Index. True or False?

9. If a food is organic, it will have a lower Glycemic Index than a non-organic food. True or False?

ANSWERS…

1. True.
2. False. The Glycemic Index only measures carbohydrate foods; however, if a nut also contains carbohydrates, it will have a Glycemic Index.
3. True. Protein foods such as animal meats, poultry and fish do not have a Glycemic Index because they are protein and fat with no carbohydrates. However, any protein food that may also contain carbs has a Glycemic Index.
4. True.
5. False. Nuts are fat foods and the Glycemic Index only refers to carbohydrates, not fats. Nuts do contain a little protein, but it is not much. Nuts such as peanuts and cashews contain a little carbohydrate; thus these nuts will have a Glycemic Index.
6. True.
7. True.
8. False. Just because a food is high fiber does not mean it has a safe Glycemic Index.
9. False. The organic part of a food has nothing to do with its Glycemic Index.

 

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva