Archive | June, 2015

Sweet Summer Treats

27 Jun

Everyone loves a sweet summer treat, here are a few of our favorite low fat recipes!

summer

2 Ingredient Pineapple Whip

Ingredients:

  • 1 Whole Pineapple (cut up and frozen overnight)
  • 1 Cup of Coconut Milk

Directions:

  • Blend frozen chunks of pineapple and coconut milk until the consistency becomes creamy

Fruity Pebbles Greek Yogurt Popsicles

Ingredients:

  • 1 1/2 C 0% Greek Yogurt
  • 3/4 C 1% Milk
  • 3/4 C Fruity Pebbles, plus optional 1/4 C for sprinkling

Directions:

  • Blend yogurt and milk until combined
  • Then stir in 3/4 C Fruity Pebbles
  • Sprinkle extra Fruity Pebbles into the popsicle molds
  • Pour the yogurt/milk mixture into the molds
  • Insert popsicle sticks
  • Freeze popsicles overnight

Banana Split Bites

Ingredients:

  • 3 Bananas
  • 1 Pineapple (sliced)
  • 6 Strawberries (cut in half)
  • 1 C Dipping Chocolate
  • 1/4 C Chopped Peanuts
  • 12 Popsicle Sticks

Directions

  • Place 1 pineapple, 1 banana and 1 strawberry on each popsicle stick
  • Place in the freezer for 10 minutes
  • Line a tray with wax paper
  • Put chopped nuts on a small plate to use for dipping
  • Melt chocolate by heating in microwave stirring every 30 seconds, until smooth
  • Dip fruit kabobs  in the melted chocolate and then into the nuts
  • You can either enjoy them warm or frozen

Sneaky Sugar!

20 Jun

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Sugar consumption around the world is excessively rising, along with diabetes rates. Diabetes is a disease in which your blood sugar levels are too high,  damaging your health. We are all pretty aware that we are consuming a lot of sugar when we have a sweet treat like a donut, but some foods are unexpectedly filling you up with sugar without you even knowing it!

I scream, you scream, we all scream for ICE CREAM!

One of the most popular summer sweet treats is a vanilla ice cream cone, you may be shocked to find out the foods below have more sugar in them than a single scoop ice cream cone!

On-the-go shockers :

  • Odwalla Superfood Smoothie: 50 grams
  • Yoplait Original Yogurt: 27 grams
  • Luna Bar: 11 grams
  • Banana Nut Clif Bar: 21 grams
  • Bowl of Captain Crunch: 24 grams

Restaurant shockers:

  • Pizza Hut’s Wingstreet Boneless Wings in Sweet Chili: 68 grams
  • Chili’s Caribbean Salad with Grilled Chicken: 69 grams
  • PF Chang’s Sesame Chicken: 76 grams
  • California Pizza Kitchen Full Moroccan-Spiced Chicken Salad: 80 grams
  • Cheesecake Factory Teriyaki Chicken: 96 grams
  • Cheesecake Factory French Toast Napoleon with Syrup: 139 grams
  • McDonalds Fruit & Maple Oatmeal: 32 grams

Beverage Shockers:

  • 12 oz Coca Cola: 39 grams
  • Starbucks Venti Carmel Macchiato: 41 grams
  • McDonalds Strawberry Shake (Medium): 100 grams
  • Red Bull Can: 27 grams
  • Starbucks Venti Carmel Frappuccino: 77 grams
  • Vitamin Water Bottle: 33 grams
  • Starbucks Venti Green Tea Latte: 71 grams
  • McDonalds Blueberry Pomegranate Smoothie: 70 grams
  • Arizona Lemon Ice Tea 24 oz Can: 72 grams
  • Panera Lemonade: 113 grams
  • Minute Maid Lemonade Bottle: 67 grams
  • 16 oz Orange Juice: 48 grams

These shocking sugar amounts make us think twice about what we are putting in our bodies. It’s no wonder obesity is on the rise when so many products are filled with so many grams of sneaky sugar making Krispy Kreme donuts look like a health food with only 10 grams of sugar!

Educate yourself! Make sure you are reading labels and don’t forget to ask your waitress for a nutrition chart!

What is Diabetes?

13 Jun

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Diabetes means that your blood glucose (sugar) is too high. Your blood always has some glucose in it because the body uses glucose for energy; it’s the fuel that keeps you going. But too much glucose in the blood is not good for your health.

Your body changes most of the food you eat into glucose. Your blood takes the glucose to the cells throughout your body. The glucose needs insulin to get into the body’s cells. Insulin is a hormone made in the pancreas, an organ near the stomach. The pancreas releases insulin into the blood. Insulin helps the glucose from food get into body cells. If your body does not make enough insulin or the insulin does not work right, the glucose can’t get into the cells, so it stays in the blood. This makes your blood glucose level high, causing you to have diabetes.

If not controlled, diabetes can lead to blindness, heart disease, stroke, kidney failure, amputations (having a toe or foot removed, for example), and nerve damage. In women, diabetes can cause problems during pregnancy and make it more likely that your baby will be born with birth defects.

What is pre-diabetes?

Pre-diabetes means your blood glucose is higher than normal but lower than the diabetes range. It also means you are at risk of getting type 2 diabetes and heart disease. There is good news though: You can reduce the risk of getting diabetes and even return to normal blood glucose levels with modest weight loss and moderate physical activity. If you are told you have pre-diabetes, have your blood glucose checked again in 1 to 2 years.

What are the different types of diabetes?

The three main types of diabetes are:

  • Type 1 diabetes is commonly diagnosed in children and young adults, but it’s a lifelong condition. If you have this type of diabetes, your body does not make insulin, so you must take insulin every day. Treatment for type 1 diabetes includes taking insulin shots or using an insulin pump, making healthy food choices, getting regular physical activity, taking aspirin daily (for many people), and controlling blood pressure and cholesterol levels.
  • Type 2 diabetes is the most common type of diabetes — about 9 out of 10 people with diabetes have type 2 diabetes. You can get type 2 diabetes at any age, even during childhood. In type 2 diabetes, your body makes insulin, but the insulin can’t do its job, so glucose is not getting into the cells. Treatment includes taking medicine, making healthy food choices, getting regular physical activity, taking aspirin daily (for many people), and controlling blood pressure and cholesterol levels. If you have type 2 diabetes, your body generally produces less and less insulin over time. This means that you may need to increase your medications or start using insulin in order to keep your diabetes in good control.
  • Gestational (jess-TAY-shun-ul) diabetes occurs during pregnancy. This type of diabetes occurs in about 1 in 20 pregnancies. During pregnancy your body makes hormones that keep insulin from doing its job. To make up for this, your body makes extra insulin. But in some women this extra insulin is not enough, so they get gestational diabetes. Gestational diabetes usually goes away when the pregnancy is over. Women who have had gestational diabetes are very likely to develop type 2 diabetes later in life.

Who gets diabetes?

About 24 million Americans have diabetes, about half of whom are women. As many as one quarter do not know they have diabetes.

Type 1 diabetes occurs at about the same rate in men and women, but it is more common in Caucasians than in other ethnic groups.

Type 2 diabetes is more common in older people, mainly in people who are overweight. It is more common in African-Americans, Hispanic-Americans/Latinos, and American Indians.

What causes diabetes?

Type 1 and type 2 diabetes —The exact causes of both types of diabetes are still not known. For both types, genetic factors make it possible for diabetes to develop. But something in the person’s environment is also needed to trigger the onset of diabetes.  With type 1 diabetes, those environmental triggers are unknown. With type 2 diabetes, the exact cause is also unknown, but it is clear that excess weight helps trigger the disease. Most people who get type 2 diabetes are overweight.

Gestational diabetes — Changing hormones and weight gain are part of a healthy pregnancy, but these changes make it hard for your body to keep up with its need for insulin. When that happens, your body doesn’t get the energy it needs from the foods you eat.

Am I at risk for diabetes?

The risk factors for type 1 diabetes are unknown. Things that can put you at risk for type 2 diabetes include:

  • Age — being older than 45
  • Overweight or obesity
  • Family history — having a mother, father, brother, or sister with diabetes
  • Race/ethnicity — your family background is African-American, American Indian/Alaska Native, Hispanic-American/Latino, Asian-American/Pacific Islander and Native Hawaiian
  • Having a baby with a birth weight more than 9 pounds
  • Having diabetes during pregnancy (gestational diabetes)
  • High blood pressure — 140/90 mmHg or higher. Both numbers are important. If one or both numbers are usually high, you have high blood pressure.
  • High cholesterol — total cholesterol over 240 mg/dL
  • Inactivity — exercising less than 3 times a week
  • Abnormal results in a prior diabetes test
  • Having other health conditions that are linked to problems using insulin, like polycystic ovarian syndrome (PCOS)
  • Having a history of heart disease or stroke

Should I be tested for diabetes?

If you’re at least 45 years old, you should get tested for diabetes, and then you should be tested again every 3 years. If you’re 45 or older and overweight (Calculate your Body Mass Index) you may want to get tested more often. If you’re younger than 45, overweight, and have one or more of the risk factors listed in “Am I at Risk for Diabetes?” you should get tested now. Ask your doctor for a blood glucose or A1c test. Your doctor will tell you if you have normal blood glucose (blood sugar), pre-diabetes, or diabetes.

What are the signs of diabetes?

  • Being very thirsty
  • Urinating a lot
  • Feeling very hungry
  • Feeling very tired
  • Losing weight without trying
  • Having sores that are slow to heal
  • Having dry, itchy skin
  • Losing feeling in or having tingling in the hands or feet
  • Having blurry vision
  • Having more infections than usual

If you have one or more of these signs, see your doctor.

How can I take care of myself if I have diabetes?

Many people with diabetes live healthy and full lives. By following your doctor’s instructions and eating right, you can too. Here are the things you’ll need to do to keep your diabetes in check:

  • Follow your meal plan — Eat lots of whole grain foods, fruits, and vegetables.
  • Get moving — Health benefits are gained by doing the following each week:
    • 2 hours and 30 minutes of moderate intensity aerobic physical activity

                    or

    • 1 hour and 15 minutes of vigorous-intensity aerobic physical activity

                    or

    • A combination of moderate and vigorous-intensity aerobic physical activity

                    and

    • Muscle-strengthening activities on 3 days
  • Test your blood glucose — Keep track of your blood glucose levels and talk to your doctor about ways to keep your levels on target. Many women report that their blood glucose levels go up or down around their period. If you’re going through menopause, you might also notice your blood glucose levels going up and down.
  • Take your diabetes medicine exactly as your doctor tells you.

Talk to your doctor about other things you can do to take good care of yourself. Taking care of your diabetes can help prevent serious problems in your eyes, kidneys, nerves, gums and teeth, and blood vessels.

How can I take care of myself if I have gestational diabetes?

Taking care of yourself when you have gestational diabetes is very much like taking care of yourself when you have other types of diabetes. But it can be a little scary when you’re pregnant and you also have a new condition to take care of. Don’t worry. Many women who’ve had gestational diabetes have gone on to have healthy babies. Here are the things you’ll need to do:

  • Follow your meal plan — You will meet with a dietitian or diabetes educator who will help you design a meal plan full of healthy foods for you and your baby. You will be advised to:
    • Limit sweets
    • Eat often — three small meals and one to three snacks every day
    • Be careful about the carbohydrates you eat —your meal plan will tell you when to eat carbohydrates and how much to eat at each meal and snack
    • Eat lots of whole grain foods, fruits, and vegetables
  • Get moving — try to be active for at least 2 hours and 30 minutes each week. If you’re already active, your doctor can help you make an exercise plan for your pregnancy. If you haven’t been active in the past, talk to your doctor. Your doctor can suggest activities, such as swimming or walking, to help keep your blood glucose on track.
  • Test your blood glucose — Your doctor may ask you to use a small device called a blood glucose meter to check your blood glucose levels. You will be shown how to use the meter to check your blood glucose. Your diabetes team will tell you what your target blood glucose range is, how often you need to check your blood glucose, and what to do if it is not where it should be.

The following chart shows blood glucose targets for most women with gestational diabetes. Talk with your health care team about whether these targets are right for you.

Blood glucose targets for most women with gestational diabetes
On awakening not above 95 mg/dL
1 hour after a meal not above 140 mg/dL
2 hours after a meal not above 120 mg/dL
  • Each time you check your blood glucose, write down the results in a record book. Take the book with you when you visit your health care team. If your results are often out of range, your health care team will suggest ways you can reach your targets.
  • Take your diabetes medicine exactly as your doctor tells you. You may need to take insulin to keep your blood glucose at the right level. If so, your health care team will show you how to give yourself insulin shots. Insulin will not harm your baby — it cannot move from your bloodstream to your baby’s.

Is there a cure for diabetes?

There is no cure for diabetes at this time, but there is a great deal of research going on in hopes of finding cures for both type 1 and type 2 diabetes. Many different approaches to curing diabetes are being studied, and researchers are making progress.

Is there anything I can do to prevent diabetes?

Yes. The best way to prevent diabetes is to make some lifestyle changes:

  • Maintain a healthy weight. Being overweight raises your risk for diabetes. Calculate your Body Mass Index (BMI) to see if you’re at a healthy weight. If you’re overweight, start making small changes to your eating habits by adding more whole grain foods, fruits, and vegetables. Start exercising more, even if taking a short walk is all you can do for now. If you’re not sure where to start, talk to your doctor.  Even a relatively small amount of weight loss – 10 to 15 pounds – has been proven to delay or even prevent the onset of type 2 diabetes.
  • Eat healthy
    • Eat lots of whole grains (such as whole wheat or rye bread, whole grain cereal, or brown rice), fruits, and vegetables.
    • Choose foods low in fat and cholesterol. Read food labels. If you eat 2,000 calories per day, you should eat no more than 56 grams of fat each day.
    • If you drink alcohol, limit it to no more than one or two drinks (one 12-ounce beer, one 5-ounce glass of wine, or one 1.5-ounce shot of hard liquor) a day.
  • Get moving. Health benefits are gained by doing the following each week:
    • 2 hours and 30 minutes of moderate intensity aerobic physical activity

                    or

    • 1 hour and 15 minutes of vigorous-intensity aerobic physical activity

                    or

    • A combination of moderate and vigorous-intensity aerobic physical activity

                    and

    • Muscle-strengthening activities on 3 days

    Some suggestions for fitting physical activity in:

    • Take the stairs instead of the elevator
    • Take a brisk walk on your lunch break
    • Park at the far end of the parking lot and walk
    • Get off the bus or subway a few stops early and walk the rest of the way
    • Walk or bicycle whenever you can

Information provided by the U.S Federal Government

Diabetic Diet/Dieta para diabéticos

6 Jun

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If you have diabetes, your body cannot make or properly use insulin. This leads to high blood glucose, or blood sugar, levels. Healthy eating helps keep your blood sugar in your target range. It is a critical part of managing your diabetes, because controlling your blood sugar can prevent the complications of diabetes.

A registered dietitian can help make an eating plan just for you. It should take into account your weight, medicines, lifestyle, and other health problems you have.

Healthy diabetic eating includes

  • Limiting foods that are high in sugar
  • Eating smaller portions, spread out over the day
  • Being careful about when and how many carbohydrates you eat
  • Eating a variety of whole-grain foods, fruits and vegetables every day
  • Eating less fat
  • Limiting your use of alcohol
  • Using less salt

Article Published in: National Institute of Diabetes and Digestive and Kidney Diseases

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Si tiene diabetes, su cuerpo no puede producir o utilizar la insulina adecuadamente. Esto conduce a una elevación del nivel de glucosa (azúcar) en la sangre. Una alimentación sana ayuda a mantener el azúcar de la sangre en un nivel adecuado. Es una parte fundamental del manejo de la diabetes, ya que controlando el azúcar en la sangre (glucemia) se pueden prevenir las complicaciones de la diabetes.

Un nutricionista puede ayudarlo a diseñar un plan de comidas específico para usted. Este plan debe tener en cuenta su peso, medicinas que esté tomando, estilo de vida y otros problemas de salud que usted pueda tener.

Una alimentación saludable para un diabético incluye

  • Limitar alimentos con altos contenidos de azúcar
  • Comer porciones pequeñas a lo largo del día
  • Prestar atención a cuándo y cuánta cantidad de carbohidratos consume
  • Consumir una gran variedad de alimentos integrales, frutas y vegetales
  • Comer menos grasas
  • Limitar el consumo del alcohol
  • Usar menos sal

Your June Challenge!

1 Jun

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Your June Challenges:

  • Look out for sneaky sugar!
    • Check the nutrition labels for sugar servings before buying/consuming.
    • Ask your waitress/waiter for your dishes nutrition facts before ordering.
  • Complete your June Challenge Calendar “Summer Slim Down” located on page 3 of your HAWA Health eNewsletter.
    • Check out HAWA’s Pinterest Page for help!
  • Keep a water bottle with you throughout the day to stay hydrated.
  • With the weather warming up, go outside and get active!