Spring Ahead Towards a Healthy Future!
By: Jessica Cook MS, RD/N, LD/N CDE (Director of Education)
Spring is right around the corner, which presents warmer weather with fresh, new produce! If you’re ready to create fresh delicious springtime meals in your kitchen here is a list of produce in season for spring:
- Green Beans
- Green Peas
Moroccan-Spiced Baby Carrots (Courtesy of Cooking Light Magazine)
- 2 Tbsp extra virgin olive oil
- 12 ounces peeled baby carrots
- 1 lemon
- 1 tsp cumin
- ½ Tsp ground cinnamon
- ¼ tsp red pepper
- 1 Tbsp chopped cilantro
- Preheat oven to 450 degrees Fahrenheit
- Combine first three ingredients in a medium bowl. Sprinkle with cumin, cinnamon, and pepper, tossing to coat. Arrange carrots in a single layer on a baking sheet and bake for 13 minutes turning once.
- Sprinkle with cilantro and serve.
Included in this issue of Healthy Living with Diabetes you will find compelling articles written by our education and medical staff to add back that spring in your step. Please enjoy!
Why You Should Care About Your Blood Sugar
By: Jaime Steinsapir MD
For many decades, it was widely believed, but unproven, that controlling
blood glucose in diabetes would result in lower risk of eye disease, kidney
disease, amputations and
cardiovascular disease. In 1993, it was demonstrated that strict control of blood glucose in patients with type I diabetes significantly reduced the progression of retinopathy (eye disease), nephropathy (kidney disease) and neuropathy (nerve disease). In 1998, a new trial from England showed the same result for patients with type II diabetes. It was also shown that strict glucose control in patients with diabetes decreases the risk of heart disease.
Together, these two trials gave an answer to the question as to whether maintaining blood glucose levels in the near normal range really does produce beneficial long term results in patients with diabetes. Further studies have shown that these long term beneficial results of reduction in the risk of diabetic complications are long lasting and continue as long as ten years after the interventions! This long term protective effect of early aggressive, glucose control for diabetic patients has, as a consequence, significant importance in reducing the frequency of amputations, need for dialysis or blindness, and improving the prospects for a healthy life span. This will bring about a better quality of life (hopefully happier life!)
As a result of these trials, both physicians and patients have changed their approach to diabetes management, Physicians are now more aware of the importance of early and aggressive control of blood glucose in the control of diabetic complications. Patients are developing better understanding of glucose levels and improved compliance with physician’s recommendations.
The Certified Diabetes Education programs of Palm Beach Diabetes and Endocrine Specialists (PBDES) have taken this wave of knowledge from the last twenty years and made it the cornerstone of our education system. We want you to know that these life-altering behaviors of controlling your blood glucose numbers can open doors of good health for years to come. A life in good health is a life worth living!
It’s Easy Being Green
By: Monika Lambertson MS, RD, LD/N, CDE
Green Smoothies have been all the craze recently because they are a quick and convenient way to whip up a meal or snack on the run when you just don’t have the time (or energy) to cook. They can also be a refreshing alternative to a heavier meal in the warm summer months. Smoothies pack an added benefit over juicing because while juicing strips away fiber, smoothies retain all the plant fibers and skins, which help keep you fuller longer while maximizing micronutrient content like carotenoids and flavenoids, powerful compounds which can help reduce the risk of cancer as well as cardiovascular disease. But be mindful when creating your smoothie concoctions to ensure your smoothie is a balanced source of carbohydrate and protein. Adding too much fruit and/or sugary liquids when blending your smoothies can result in calorie and carbohydrate overload, spiking blood sugars and even promoting weight gain. When trying new recipes, always check blood sugar levels pre and 2 hours post meal to see how your blood sugar responds and adjust carbohydrate content accordingly.
Use this basic recipe as a guideline when creating your smoothies:
- ½ – 1 cup liquid (always put the liquid in the blender first) – I recommend water, skim or 1% milk, or plain soy or almond milk.
- Then add 1- 2 servings of fruit – depending on your carbohydrate goal – for example, 1 fruit serving equals 1 cup of berries, 1 small apple or other fresh fruit, ½ banana, ¾ cup fresh pineapple, ½ cup mango (each serving of fruit is 15 g carbohydrate)
- Next, add a large handful of greens (about a cup) – try baby spinach, kale, or chard
- Don’t forget a protein source – add ½ – ¾ cup Greek yogurt, OR a scoop of protein powder ( approx. 20 g protein per scoop) – choose a brand that had 5 g of carbohydrate or less per scoop
- If desired, add chia seeds or ground flax seeds for added nutritional boost- add a tablespoonful. These seeds are an excellent source of Omega-3 fatty acid, fiber, and protein. One tablespoon flax or chia seeds contain approximately 65 calories, 5 g fiber, 5 g fat, and 2.5 g protein.
- Other free add ins include: cucumber, mint leaves, basil leaves, parsley and celery
- Blend and sip away!
*Tip – depending on your preference you may wish to freeze the fruit before blending or instead you can add a few ice cubes before blending.
This basic smoothie recipe will provide approx: 250 – 300 kcals, 30 – 40 g carbohydrate, 13 -25 g protein, and 5g fat
Blueberry Basil Smoothie (30 g carbs)
- 1 cup water
- ½ cup frozen blueberries
- 2 tablespoons fresh basil leaves
- 1 cup baby spinach leaves
- ½ small banana
- 1 scoop protein powder or ½ cup plain Greek yogurt
- 1 teaspoon ground flax seed
Pineapple Kale Smoothie (30 g carb)
- ½ cup milk, plain soy milk or plain almond milk
- ¾ cup fresh pineapple chunks – frozen if desired
- ¾ cup plain Greek yogurt
- 1 teaspoon lime juice
- 1 teaspoon chia seeds
- Stevia (or other non-caloric sweetener ) to taste
At Healthy Living with Diabetes we want to ensure that you are satisfied with all services received. We also would like your input on educational workshops that you would like us to offer, information you would like to read about in our Healthy Living with Diabetes Monthly or feedback on any workshop that you may have attended.
You can contact the director of education personally by email: jcook@PBDES.COM or leave a message at (561) 513-5100. We would love to hear from you!