Tag Archives: vegetables


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


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




Posted by Beverleigh H Piepers RN, Dated 21-1-2015

You may be wondering this, and the same question was asked by Chinese doctors and researchers in 2013. They tested 140 pregnant women diagnosed with Gestational diabetes to see if there would be any benefits.

Pregnant woman eating sandwichA low-GI diet is one that replaces foods rated medium high and high on the Glycemic Index scale with foods that have a low-glycemic index. Foods with a low-GI are rated 0 to 55 on this scale; foods rated 56 to 69 are medium high-GI and foods 70 and above are rated high- GI foods.

In China, rice is eaten frequently for lunch and dinner but rice is a medium high or high-GI food. By replacing rice with low-GI foods such as yams and other non-starchy vegetables, you can see how your body responds and what happens to your blood sugar levels. If you continue the substitution for about three months, you can see what has happened with your hemoglobin A1c levels. The hemoglobin A1c levels are a way to see what has happened to your overall blood sugar levels in the previous three months.

The researchers divided the women into two groups – one group that ate a low-GI diet and one group that didn’t. Even though the women were only on the diet for 5 days, they were able to reduce their blood sugar levels significantly after breakfast, lunch and dinner. The researchers concluded a low-GI diet reduces blood sugar levels in women with Gestational diabetes.

If you are pregnant and have had Gestational diabetes, you are prone to develop it again during subsequent pregnancies. But now you have a solution. Go to the other articles on our site on Low-Glycemic index foods and Low-glycemic index diet and read them all. Create a plan for yourself. You will help yourself and your developing baby.

Source: Hu, Z.G., et al. A Low Glycemic Index Staple Diet Reduced Postprandial Glucose Values in Asian Women with Gestational Diabetes Mellitus. J Investig Med 2014 Sept 8. Epub ahead of print.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva

Is Agave Syrup just Table Sugar in Disguise?

Is Agave Syrup just Table Sugar in Disguise?
Posted by Beverleigh H Piepers RN, Dated 14-12-2013

healthy food.Your body can’t avoid consuming some sugars. In fact you need carbohydrates and certain sugars for your very survival because your cells break these down and turn glucose into energy for you. Sugars are a natural part of many of the foods you eat, including fruits and vegetables. Sugars found in processed foods or that you add to your foods are another matter, however. Some are relatively healthy, and others are not so good for you.

Alternative sweeteners to sugar are becoming a common place in supermarkets all around the world. But one that is given a highly regarded reputation, even in natural and organic health stores, is the famous Agave Syrup. But labeling it as a “healthy alternative” to sugar is proving to be a mistake.

What is Agave Syrup? Agave syrup is taken from the blue agave plant, of which there are 300 types of agave plants that typically grow in Mexico, the southern United States and in northern South America.

Traditionally it was used by the Aztec people for healing infections and wounds from the raw plant itself.

Today’s version is quite different. What is typically being sold on the market now is a form that started out as a natural substance from Mother Nature, but after heavy processing and refining the end result is completely different and not so natural after having some of the vital nutrients and components removed. Unfortunately there are many reports that several brands are heated and refined and manufacturers are not designating this on the label. So, you think the product is pure and unprocessed but in fact the product may be be heated to high temperatures for long periods of time. Even more disturbing is the ingredient data shows it contains a lot of fructose.

Is Agave Syrup healthy? The facts are refined and processed agave sweeteners are not really any healthier than sugar and its famous friends – honey, high fructose corn syrup or other sweeteners. Nutritionally speaking, agave syrup acts in the body in the same way high fructose corn syrup and sugar syrup do – which as we know can cause everyone’s blood sugar to rise drastically especially if consumed often.

To be specific, agave syrup can range from 55% to 90% concentrated fructose, (which is a simple sugar that is found in fruit), the other 10% is glucose.

So for a person diagnosed with Type 2 diabetes, agave syrup really isn’t any better for them than the other sugar substitutes – or even pure table sugar for that matter seeing as it has the same effect on the body as the others, and that’s what counts.

It should also be noted agave syrup is not safe for consumption during pregnancy due to the large amount of saponins agave syrup contains. The saponins have a possible link to miscarriage by stimulating blood flow to the uterus. So agave syrup is best avoided when pregnant.

Beverleigh H Piepers RN
Type 2 Diabetes Health Coach

Follow me on… Facebook: DrugFreeType2Diabetes
Twitter: @diabetes2diva



Why Fibre is Vital in Helping to Self-manage Type 2 Diabetes

Why Fibre is Vital in Helping to Self-manage Type 2 Diabetes
Posted by admin, Dated 25-9-2013

Fiber is naturally found in all foods except animal protein (meat and fish), and dairy products.

bhp.vegetables buyingThere are two types of fiber; soluble and insoluble. Both types of fiber provide health benefits and both types can be found in most plant based foods.

Fiber rich foods vital in stopping blood sugar levels soaring:

Modern day processing of foods rich in fiber often ends up reducing levels, or removing the fiber completely. Examples of food items with the fiber removed completely are white rice and white pasta. Fiber is commonly known for keeping the digestive tract healthy. But fiber rich foods, especially soluble fiber rich foods, can play a part in keeping blood sugar levels within a normal healthy range for people with Type 2 diabetes.

This is because the soluble type fiber is quite indigestible. So this type of fiber ends up absorbing water in the gut instead of being broken down like insoluble fiber, and acts to slow down the rate of digestion. When digestion is slowed down, food cannot be digested too quickly and therefore blood sugar levels cannot rise too quickly either as the energy from the foods (glucose) is released into the blood stream at a slower rate too. Whereas the insoluble fiber plays a role in ensuring the digestion process does not take too long, helping to avoid constipation and ensuring your body gets the nutrients it needs from the foods it is digesting sooner rather than later.

Foods low in fiber must be avoided by everyone; especially people with Type 2 diabetes.

When preparing meals the following suggestions could prove as useful guides:

• if you can eat fruits, stick to fruits with a low GI (Glycaemic Index) and eat them in their whole form only, i.e. an apple from the store will be kinder to your blood sugar levels than processed apple juice that will have had the fiber removed

• when cooking vegetables, leave the skin on, as the fiber in the skin will help to stop your blood sugar rising too high

• avoid all “white foods” – white bread, white pasta, white rice and so on, and stick to wholegrain (and some brown) varieties

This information is only really one part of the Type 2 diabetes diet puzzle, but plays a crucial part in educating and empowering you to be able to have more control over this disease and can help to stop your blood sugar levels rising too high. Simply because the fiber component is missing from our food, blood sugar is allowed to rise quicker than it would if the fiber was still there, (guess this is nature looking out for us!), and this is vital to be put into practice by all people, and not just those living with Type 2 diabetes.

Going Out to Brunch? What to Eat…

Going Out to Brunch? What to Eat…
Posted by Beverleigh Piepers RN, Dated 20-11-2012

Maybe you’re out traveling and you come across some of the common hotel brunches on the weekend. Maybe you’re in your home town and you want to do something special. Going out to brunch is first on your list.

When you get there, what will you eat?

You know you want to eat safely on your diabetic diet but with all the foods to choose, where do you start?

The answer is with the protein foods. Always start by putting protein foods on your plate. This includes chicken, fish, turkey, beef, lamb or pork. Choose one to two small portions of each of these and add them to your plate.

Next go for the vegetables. This means the non-starchy vegetables. Fill up half your plate with non-starchy vegetables.

Next determine whether or not you are going to eat a dessert. If you decide to add a dessert, put it in a separate bowl for dessert – and only take ½ of the normal serving size.

Next add one serving of fruit. You need your fruit serving for antioxidants.

And now, count how many servings of carbohydrate starchy food you have taken. If the number of servings is less than 2, then you can add ½ of a bread serving, such as ½ piece cornbread or ½ home baked bread slice or roll.

And then add your beverage – water or coffee or tea is best. No soft drinks! These will leach calcium from your bones!

And that’s it. You’re set. You won’t need anything else to fill you up. Your goal is to be filled, not gorged.

And that’s how you keep your blood sugar in control.

What Should a Diabetic Eat?

What Should a Diabetic Eat?
Posted by Beverleigh Piepers RN, Dated 9-3-2012

Receiving a diagnosis of Type 2 diabetes is a shock for most people. But why not think of it as a disease that gives you the opportunity to look at your lifestyle, change it, and then reverse your condition? No matter how severe your condition is when it is diagnosed, it is one of the very few conditions where you, the person with Type 2 diabetes, can achieve great health.

It’s really not a secret, it’s the food on your plate. One of the most important keys to Type 2 diabetes control and reversal is first to know what foods will harm you most. Then stop letting them harm you!

Here’s how to change your diet, one step at a time:

1. Replace the diet drinks with water and herb teas such as peppermint, chamomile, green tea, chair tea, or rose hip teas.

2. Cut down how much coffee you drink daily: stick to one cup per day.

3. Begin eating a quart bowl of non-starchy vegetables every day. This bowl can contain:

broccoli, cauliflower,
asparagus, cabbage, carrots,
lettuce, kale, spinach,
onions, garlic, leeks,
ginger, celery,
green peppers, hot peppers,
zucchini, and
other non-starchy vegetables.

4. Switch from white rice to brown rice.

5. Switch from white bread to sprouted breads with whole grains or whole grain breads with less than 17 grams carbohydrate per slice.

6. Switch vegetable and corn or safflower oil to olive oil.

7. Throw out the margarine and fake butters and replace with unsalted butter.

8. Replace the breaded meat and fish products with the real cuts of meat and fish.

9. Change your snacks to raw almonds, walnuts, peanuts, which are unsalted.

10. Limit whole grains to 2 to 3 servings per day unless you are a male 5’9″ (175.3 cm) or taller, (3 to 4 servings for tall people).

11. Eat fruits in serving sizes only.

12. Go through the packaged foods in your cabinet. If you can’t eat one serving of that food at a time, throw it out.

13. Go through the packaged foods in your cabinet again. Eliminate the foods that have more than 30 grams carbohydrate in one serving.

14. Go through the packaged foods in your cabinet once more. Eliminate the foods that have more than 300 mg sodium per serving.

As a Type 2 diabetic, you have to make a decision. Do you want to continue consuming foods that are harming you and causing all your health problems, little by little, with every meal? The bad reactions to these foods is happening even though you may not feel them occurring.

More Still on Diabetics and Goal Setting, Part 3

More Still on Diabetics and Goal Setting, Part 3
Posted by Beverleigh Piepers RN, Dated 2-5-2011

Yesterday I posed a question about the 8 goals that Mr. Joe Diabetic wanted to accomplish during the year. The question was which goals are the true goals that will cause a cascade of benefits that incorporate some of the other goals. I gave you a hint … there were two of them.

Did you have time to think about it?

The answer is that the two goals are to lose 40 pounds and to boost immune function.

All the other goals will receive a cascade of benefits thrown in their direction once these two goals are accomplished.

When you lose 40 pounds, the new weight resets your blood sugar and your blood pressure. The lowered blood sugar will then create less peripheral neuropathy and the cataracts may get better on their own because there is less sugar from the blood depositing itself on the lens of the eyes.

If you boost immune function, then any present infections you have will be taken care of automatically.

Do you see why it is so important to write down as many goals as you can possibly think of? One goal benefits many.

But it doesn’t stop there. Next in goal setting comes the monthly and weekly goals.

For this part, it’s important simply to consider all the steps that are needed to complete the process of attaining that goal. To lose weight may mean adding an extra 30 minutes of exercise 4 days a week to your schedule. Schedule it. To lose weight may mean eating more vegetables and going to the farmer’s market to save the most money buying them. Schedule it. To lose weight may mean purchasing a proven plan that works via a weight loss clinic or natural health practitioner visit. Schedule it. These steps will lead you the next steps to take.

How Can A Diabetic Boost Metabolism? Part 2

How Can A Diabetic Boost Metabolism? Part 2
Posted by Beverleigh Piepers RN, Dated 24-1-2011

The second factor that influences metabolism is exercise. What is really interesting is that researchers have found that if “Man A” weighs 150 pounds (68 kg) and does 3 sets of 10 reps of 100 pounds (45 kg) on the bench press and “Man B” weighs 225 pounds (102 kg) and does the same workout as “Man A”, it’s “Man B” who actually has a higher metabolism.

This is true because “Man B” probably doesn’t have 75 pounds (34 kg) extra of fat; those 75 pounds also include quite a bit of muscle mass. And it’s muscle mass that increases your metabolic rate and thus your metabolism.

So what does this info mean to you? It means that a bodybuilding program will fulfill several of your personal goals. It will firm you up in all the right places. It will make you feel better and increase your self-confidence. It will energize you. It will increase your muscle mass and thereby increase your metabolism. It will provide a little extra structure in your life. It will build your bone density. And give you a new set of like-minded friends. The truth is that you can’t go wrong when you start a bodybuilding program.

Women can benefit greatly from exercising with weights. There have been women who started bodybuilding in their 50’s and then won body building contests! It’s simply a matter of discipline! And did they ever look great!

The third factor in boosting your metabolism is all about what you eat and drink. Here we always go back to the basics … are you getting enough protein, some fat and some carbs? Have you cut the carbohydrate content down to a level where it has significantly impacted your blood sugar levels positively?

Are you eating enough fruits and vegetables? Have you eliminated the hydrogenated fats from your diet? Have you put back into your diet foods like butter, avocado, olive oil, and stopped worrying about saturated fats although you still trim off visible fats from the meats you buy?

Doing all these things will certainly help remarkably. When you eat a diet with too high of a fat content, then there is really only one thing that can happen: you will gain weight. Eat a diet too low in protein and the weight will start to accumulate slowly but surely.

Eat a diet too high in carbohydrates and you can expect heavy weight gain.