Tag Archives: calories


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…

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

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…

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

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



Posted by Beverleigh Piepers RN, Dated 25-2-2013

A friend of mine went to a religious seminar over the weekend. The speaker, Katie Souza, spoke about her experiences that led her to discover a connection between one specific emotion and infections, teeth and gum problems, weight gain and other illnesses. Can you guess what emotion that might be connected to these health problems?

It’s being offended! Wow!

It’s easy to take offense at things people say, isn’t it? People can say the dumbest things, the most harmful and hurtful things, or the most sarcastic and demeaning things to us… and it’s easy to take their words to heart.

And according to Katie Souza, if you watch yourself about how you are getting offended at others, you’ll see a definite connection to developing the flu, colds, infections, gingivitis, root canals, bridgework, cavities, gum problems and quick weight gain. She gave the example of how traveling is always difficult for her and she took offense at something that happened on one of her trips.

When she weighed herself on the scales at the beginning and end of the trip, there was an increase of 6 pounds over a two-day trip. To gain six pounds, someone would have to eat 3500 calories/pound or 21,000 calories! Because she didn’t eat anywhere near that amount of calories, she prayed for an answer on why the weight gain occurred. Her answer was she had taken offense to someone and had soul wounds. She kept mulling the incident over in her mind, and her weight increased.

Souza described the scriptures behind how taking offense can harm
one’s soul and health.

I doubt scientists will be scheduling any new studies on this topic!

So the best way to find out how much of your health is tied to your emotion of being offended is to track what you’re thinking during the day. Someone pulls out in front of you while driving; do you take this as an offense and tell everyone as soon as you get to the office? The key is to drop it just as soon as it happens.

Did your coworker tell you you look tired today? Do you keep thinking about that comment and stop looking in the mirror? Do you think if you look tired, you might as well act tired and proceed accordingly?

This is such an important topic – let’s pick it up tomorrow.

The Most Important Part of a Food Label (especially if you want to lose weight!)

The Most Important Part of a Food Label (especially if you want to lose weight!)
Posted by Beverleigh Piepers RN, Dated 25-10-2010

Today’s article is a continuation of recent one dealing with Food Labels. Don’t you just love questions and answers?

There are many parts of a food label:

  • serving size
  • servings per container
  • calories or kilojoules
  • calories or kilojoules from fat
  • total fat
  • saturated fat
  • trans fat
  • cholesterol
  • sodium
  • total carbohydrate
  • dietary Fiber
  • protein

What are the most important parts of the food label for a diabetic who has heart disease?

The medical doctors would have you believe that total fat and saturated fat would be most important. However, we’ve been brainwashed to believe that saturated fat is bad for us. It’s not. Saturated fat is a stable fat that does not oxidize in the body. It’s oxidized fat that causes problems in the body, including problems with cholesterol. Thus, trans fat would be one of the most important parts of the food label. Cholesterol would only be important if someone has a genetic disorder that causes extremely high levels of cholesterol.

The other parts of the label important in this case are Total Carbohydrate and Serving Size. This is for the same reasons I mentioned recently.

What are the most important parts of the food label for a diabetic who wants to lose weight?

Calories from Fat, Sodium, Total Carbohydrates, and Serving Size …
When you want to lose weight, you have to force the body’s metabolic pathways to switch to burning fat. This won’t happen if you continue to provide more fat in the diet unless total calories and total carbohydrates are low.

Sodium is also important because high levels … greater than 350 mg/serving will have a tendency to cause water retention, which will reflect a poundage increase, not weight loss. This is frustrating to a dieter.

Every dieter should always keep the Total Carbohydrates down to 15-20 grams per meal or less. If you don’t know the serving size, it’s too easy to overeat.

What are the most important parts of the food label for a diabetic who has a genetic predisposition for high blood fats?

This is the only case where cholesterol levels (and total fat) are important.

What are the most important parts of the food label for a brittle diabetic (a diabetic that usually has blood sugar levels that are uncontrollable)?

Total Carbohydrates, Serving Size, and Protein. Total Carbohydrates and Serving Size speak for themselves. If Protein is too low in the diet, basal metabolic rate falls to an all-time low and the blood sugar level becomes more unmanageable.

Food labels carry useful information to help you make choices about food but don’t be misled by labeling tricks and traps. The terms used are often misleading. For example:

  • “light” or “lite” does not necessarily mean the product is low in fat or energy. It could be referring to the texture, color or taste of the product
  • “no cholesterol”, “low cholesterol” or “cholesterol free” on foods derived from plants, such as margarine and oil, mean nothing because all plant foods contain pretty much no cholesterol. However, some can be high in fat and cause weight gain if used too generously
  • a food that claims to be 90% fat free, really means it contains 10% fat … it just looks better being stated the other way around.

What is the Most Important Part of a Food Label?

What is the Most Important Part of a Food Label?
Posted by Beverleigh Piepers RN, Dated 7-10-2010

There are many parts of a food label:

  • Serving size
  • Servings per container
  • Calories
  • Calories from fat
  • Total fat
  • Saturated fat
  • Trans fat
  • Cholesterol
  • Sodium
  • Total Carbohydrate
  • Dietary Fiber
  • Protein

What’s the most important part of the food label?

The answer is that it depends. For example, what are the most important parts of the food label for a teenager that wants to gain weight?

Calories and protein.
Without enough calories, a teenager will never gain weight. Without enough protein, a teenager will pack on fat.

What are the most important parts of the food label for a diabetic?

Total carbohydrates and serving size. If the amount of carbohydrates is too high, a diabetic risks going into diabetic coma. Without knowing the serving size, a diabetic risks low or high blood sugar and complications.

What are the most important parts of the food label for a diabetic with kidney disease?

Total carbohydrates, sodium levels, and serving size. Without knowing the amount of carbohydrates in a food, a diabetic risks blood sugar levels that are too high or too low. Without knowing sodium levels, a diabetic with kidney disease risks water retention and complications pertaining to the kidney. Without knowing serving size and sodium levels together, a diabetic with kidney disease can easily eat a food that has far too much sodium.

What are the most important parts of the food label for a diabetic that suffers from a brain disorder or neurological disease?

Total carbohydrates and trans fat. Total carbohydrates are always a primary concern for any diabetic. When brain disorders or neurological disease complicates the picture, trans fat is important because this type of fat interferes with the body’s ability to absorb essential fats. Without enough essential fats, the skin becomes dry and flaky, the hair becomes brittle, the nerve conduction times slow down and the person reacts slower. This can endanger one’s life.

What are the most important parts of the food label for a diabetic that is constipated?

Only the fiber content. Fiber helps push food through the colon, preventing constipation. However, if you eat a lot of fiber foods and you are still constipated, then most likely there’s a blockage of gas or food in the intestines. An enema or colonic or colonic hydrotherapy session can come to your rescue if prune juice or a laxative doesn’t remedy the situation.