Happy Super Bowl Sunday!
Really quick before the game, I wanted to give you all a collection of 11 quick tips that can be done in minutes to better manage your diabetes and prevent complications.
I hope these give you some ideas and help.
1. Put Your Shoes by the Door
Take a minute to put a pair of slip-on shoes and socks near the door so you aren’t tempted to go outside barefoot. Make sure your slippers or house shoes are in a handy location too, so you’ll remember to wear them inside to avoid injury.
2. Do a Quick Body Scan
As you dry off from your shower each day, inspect your body head to toe. Look for dry, red, or sore spots that could become infected. Don’t forget the places where moisture can hide and bacteria can grow. Check under your arms and breasts, and between your legs and toes. Pay special attention to your feet. Use a mirror to help you see all over and treat injuries quickly.
3. Prepare Emergency Snack Packs
Put a few glucose tablets or five or six pieces of hard candy into baggies. Always carry a few with you when you go out in case hypoglycemia — low blood sugar — strikes. It’s hypoglycemia when blood sugar drops below 70 milligrams mg/dL. You may feel, dizzy, hungry, or shaky. Skipping a meal, taking too much diabetes medication, and exercising harder than usual without eating can trigger it.
4. Take a 2-Minute Test
Put your glucose monitor on your nightstand to remind you to check blood sugar first thing in the morning and before bedtime, if your doctor advises. Target range before meals is between 90 and 130 mg/dL. Before bedtime, between 110 and 150 mg/dL.
5. Put a Tag on Your Gym Bag
Does your doctor recommend you check your glucose levels? Make a reminder for yourself. Checking before and after exercise can help you learn how it affects your levels and it may help you avoid dangerous drops in blood sugar levels.
6. Make Insulin Work for Your Lifestyle
If your schedule is fast-paced and meal times are unpredictable, ask your doctor about rapid-acting or fast-acting insulin. It may be a convenient addition to your current therapy. These rapidly acting insulins can be taken just before eating and have an effect on your blood sugars within 30 minutes.
7. Power Up Your Diet
Print the American Diabetes Association’s list of 10 super foods. They have a low glycemic index, meaning they aren’t likely to cause a spike in blood sugar. They are also packed with important nutrients. Post the list on your refrigerator so it’s at the ready when you make your shopping list, plan meals, or look in the refrigerator for something to eat.
8. Drink Some Water
High glucose causes your body to lose fluid, and your skin can get dry. It may get itchy or crack, and that can lead to infection. Drink plenty of water and other fluids to help your skin stay moisturized and healthy.
9. Remember Your Medical Alert Bracelet
Put your medical alert bracelet or pendant near your watch, rings, or other jewelry you wear every day. This may help you remember to wear it. Or keep it near your toothbrush or keys. In an emergency where you’re confused or unable to speak, it can save critical time by letting others know about your diabetes.
10. Exercise in Spurts
Exercising 30 minutes a day is an important part of managing your diabetes. But it can be difficult to fit into a busy lifestyle. Break it up into three 10-minute spurts instead. Try 10 minutes of strength training in the morning. Play an active game with the family during the day or take a brisk stroll at lunchtime. Then, walk with the dog in the evening.
11. Assemble a First-Aid Kit
Diabetes complications can turn minor injury into a major problem. Take a few minutes to gather these supplies:
* hydrogen peroxide for cleaning wounds
* triple-antibiotic cream for dressing cuts and scrapes
* sterile gauze for covering wounds
If you have circulation problems or peripheral neuropathy, you may need to see a doctor or wound care center. Be sure to keep the phone number handy.
Thanks for reading and enjoy the Super Bowl!
How’s it going? I hope that you are having an awesome day! My challenge to you today is to start a new eating strategy without using an excuse to wait.
It’s easier said than done starting a new eating strategy that’s healthier. Finding out that it’s too complicated or not worth the trouble is what many people discover when they try to improve the foods that they eat. To help you get over this kind of problem I will be giving you some tips on how to make some improvements in what you eat.
It is important to not only take supplements to enhance your vitamin intake, but also have a healthy strategy that you eat on a regular basis. Although synthetic vitamins have some nutritional value, they are not as readily absorbed as the nutrients are from natural foods. Eating healthy food should be your number one priority in regard to getting essential nutrients from your eating strategy. It can help to fill in any gaps in your plan with high quality supplements. People that would need to take supplements, for example, would be vegetarians who would need additional B12 in their eating strategy. The idea is to eat nutrient rich food, and take vitamins to complement your plan.
It will be more economical and healthier if you can start preparing more foods at home. It’s easy to lose track of the calories in the food you consume out of your home. You will have all the control to prepare what you want and will know exactly what’s in it. You can choose to use sugar substitute rather than real sugar, for example. It’s a win-win situation for your body and your bank account! Spending a day cooking meals for the week can be tiring, but it will help you stick to not eating out. If there is one night that is open, take advantage and prepare multiple meals that day.
Including super-foods into your eating strategy is a good way of eating in a way that’s more healthy. Super-foods are simply foods that have a lot of nutrition. This means that to reap the benefits of them you needn’t eat them in large quantities. You can find them in supplement form, as well as in foods in the supermarkets or health food stores. Included in these are foods like avocados, blueberries and wheatgrass, juices like acai, noni and goji berry, as well as green foods like spirulina and chlorella. By doing some research you’ll find some other super-foods Even some fairly common foods like beans, nuts, and barley are a consideration as well. A healthy eating strategy will soon help you become a much healthier person, motivating you to keep eating in a nutritious way. Eating healthy, especially foods without sugar, will be a great change for many people and a habit that will be hard to kick. It’s well worth the effort, as you’ll soon look and feel a lot better.
Thanks for Reading!
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Yours in Success,
Happy Hump day! Hope everyone is doing great!
As a diabetic, how do you control your blood sugar levels and weight – and still enjoy meals? It’s all in the right food. Read on for 2 recipes that are healthy, delicious and packed with all the nutrients you need…
When you’re dealing with diabetes, you know you have to watch what you eat to keep the pounds off and blood sugar levels in check.
It sounds hard but doesn’t have to be.
The key is a diet rich in fresh, whole foods. That means lots of fruits, vegetables, beans and whole grains, plus a few servings of fish per week.
The following are 2 recipes featuring diabetes superfoods. They’ll keep you feeling fit and help ward off potential complications, including heart and kidney disease, as well as problems with your eyes, kidneys, nerves, and circulation.
Grilled Salmon with North African Flavors
Salmon is rich in omega-3 fatty acids. These healthy fats protect against heart disease (a key concern when you have diabetes), according to the Harvard School of Public Health.
In this recipe, the classic North African herb paste chermoula serves as both a marinade and sauce for the salmon. If you don’t feel like firing up the grill, roast salmon at 450˚F for 12-15 minutes.
Preparation time: 15 minutes
1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions
1 lemon, cut into wedges
1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in remaining herb mixture, seal bag and turn to coat. Refrigerate for 20-30 minutes, turning bag over once.
2. Meanwhile, preheat grill to medium-high.
3. Oil grill rack. Remove salmon from marinade, blotting any excess. Grill salmon until browned and opaque in the center, 4-6 minutes per side. To serve, top each piece with a dollop of reserved sauce and garnish with lemon wedges.
14 g fat (3 g sat)
1 g carbohydrates
23 g protein
452 mg potassium
134 mg sodium
67 mg cholesterol
Nutritional Bonus: potassium (23% Daily Value), vitamin C (15% DV)
Arctic Char on a Bed of Kale
Up to 2 out of 3 adults with diabetes have hypertension (abnormally high blood pressure)
Leafy greens – like the kale in this recipe – are chock-full of potassium, a mineral that helps regulate blood pressure by counteracting the ill effects of too much sodium.
This dish boasts a second diabetes-friendly food: arctic char (which is related to salmon). It delivers 1,135 milligrams of potassium – nearly a quarter of the U.S. Department of Agriculture’s recommended daily intake.
Preparation time: 30 minutes
1 tablespoon extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1 to 1-1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 pound skinned arctic char (or salmon fillet), cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 tablespoon chopped fresh dill, or 1 teaspoon dried
4 lemon wedges for garnish
1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half of kale; cook, stirring, until slightly wilted, about 1 minute. Add remaining kale and cook until tender, about 8 minutes.
2. Sprinkle fish with salt and pepper, and place fish on kale. Cover and cook until fish is just cooked through, 5-7 minutes.
3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve fish and kale with sauce and lemon wedges.
16 g fat (3 g sat)
90 mg cholesterol
14 g carbohydrates
2 g fiber
35 g protein
1135 mg potassium
424 mg sodium
Nutritional Bonus: vitamin A (353% Daily Value), vitamin C (230% DV), potassium (32% DV), calcium & iron (24% DV), magnesium (19% DV), good source of omega-3s
You will most likely have to seek out your local fish market for the Arctic Char but it is well worth it because it is a very filling and wonderful fish.
I hope you’ve enjoyed this post and this gives you a couple of dishes that you can implement into your eating strategy.
Leave me some comments below with your thoughts on the recipes.
Thanks for reading!
Today I want to share the first of a two part blog on Macrobiotics.
What are Macrobiotics?
Macrobiotics refers to the science of longevity and health. It is based on the view that each person is largely influenced by his environment and social interactions as well as the geography and climate of the place where he lives in.
Macrobiotics also views illnesses as the body’s attempt to return to a more dynamic and harmonious state with nature. It also highly stresses the importance of a healthy diet as one of the major factors that affect one’s health and well-being. Therefore, a macrobiotic strategy not only refers to one’s daily food consumption but it also embraces the importance of living with healthy lifestyle habits for the long term.
What Foods Are Included In A Macrobiotic Eating Strategy?
Macrobiotic eating strategy prioritizes locally grown foods which are prepared in a natural manner. Undertaking a macrobiotic eating strategy also means taking extra care in the way the foods are being prepared and cooked. There is a strong emphasis on eating foods that are baked, boiled and steamed and little fried and processed foods.
Whole grains, vegetables, fermented soy, fish, nuts, soups, seeds and fruits are the main composition of a macrobiotic eating strategy. Other natural food products can also be incorporated in the eating routine. The composition of a macrobiotic eating strategy can be altered in order to suit an individual’s needs with much consideration to his health status. People who are into a macrobiotic eating strategy must condition themselves to eat slowly and chew their food thoroughly.
What Foods Are NOT considered Macrobiotics?
Since a macrobiotic eating strategy strongly recommends that foods must be eaten in their most natural state, processed foods should be avoided. Fatty meats, dairy products, sugar, caffeine, refined flour, alcohol, poultry, zucchini and potatoes are some examples of foods that should not be included in the macrobiotic eating strategy. Remember that macrobiotics aims to achieve balance in every aspect of your life. Therefore, those foods which were found to be too extreme, highly-concentrated and over stimulating must also be eliminated in your daily eating routine.
In part two on Macrobiotics, I will talk a bit more about studies and research that shows adopting this type of strategy has a direct link to lowering blood sugar as well as cancer fighting properties.
Leaky Gut Syndrome – What is it?
What is Leaky Gut?
Your intestines “leak” when the intestinal wall allows partially digested food and other matter to escape into the bloodstream. In some spots, your intestinal wall is only a single cell thick, so it’s not that hard to damage.
When particles escapes the intestines in this way, it’s treated like an invader. White blood cells rush to the rescue, resulting in inflammation.
How well our bodies handle toxins depends on the intestinal barrier. If it’s intact, we can eliminate them without a lot of problem. When it’s busted, watch out. Your brain, liver, kidneys, pancreas and skeletal system are all affected by the immune response when toxins leak out of the gut.
What Causes Leaky Gut?
Digestion involves a complex system with a lot of responsibilities. First it has to take food, break it into its component parts and then deliver the nutrients to your bloodstream.
It is also responsible for protecting your immune system by keeping waste products and toxins out of your bloodstream.
If you’ve been eating a typical American high-sugar, high fat, low-fiber diet, you can be pretty sure your gut is unhealthy.
Antibiotics, prescription medications, and yeast can also contribute to leaky gut.
What Can You Do to Fix a Leaky Gut?
Avoid eating anything that comes in a jar or a can, and eat foods as close to their natural state – and as fresh – as you can find. Get plenty of fiber from beans, seeds, nuts and vegetables. Stop consuming refined sugar.
Coconut products are good as well as fermented vegetables such as sauerkraut, kimchi and kvass.
If you feel up to it, you can fast for 3 days using bone broth for the purpose of repairing the walls and lining of the intestines and stomach.
Upon healing, you should find it much easier to achieve and maintain a healthy weight, and conditions like diabetes will go away.
If you would like more detailed information and programs designed to eradicate diabetes, contact me at
904-497-4472 or email me at
I hope this helps some that are dealing with this condition and gives you a meaningful way to correct it.
Thank you for reading,
If you’ve just learned you have prediabetes, you’re not alone. According to the American Diabetes Association, there are 79 million people in the U.S. who have elevated blood sugars, but who don’t yet qualify for a diagnosis of diabetes. About 11% of people with prediabetes go on to develop type 2 diabetes within three years.
The same factors that cause prediabetes also cause diabetes. That includes lifestyle (diet and physical activity) and any risk you inherited from your family. Prediabetes can be diagnosed based on various blood tests, including the fasting blood glucose test, the oral glucose tolerance test, and the A1C glycated hemoglobin blood test. The results of those tests, in someone with prediabetes, are out of the healthy range but fall short of the diabetes range.
As scary as a prediabetes diagnosis might be, it’s best to treat this news as a wake-up call. It’s an opportunity to initiate lifestyle changes or treatments, and potentially retard progression to diabetes or even prevent the disease all together.
Tackling prediabetes with lifestyle changes is often the best way to start. Here’s what I would recommend you do to stop the progression to diabetes:
1. Become More Active
Regular physical activity is critical to reducing your risk for developing diabetes. But if it’s been a while since you exercised, start by building more activity into your routine by taking the stairs or doing some light stretching and static movements at home.
Let your doctor know that you’re planning to start adding more activity to your day — your doctor should be one of your biggest fans. Physical activity is an essential part of the treatment plan for prediabetes because it lowers blood glucose levels and decreases body fat. Ideally, you should exercise at least 30 minutes a day, five days a week.
Can’t commit to a regular workout? If so, consider wearing a pedometer and tracking your steps. “Walking 10,000 steps a day is the equivalent of walking about five miles. You can find a really cheap pedometer at walmart for about $6 to get you started.
2. Lose Some Weight.
You don’t have to whittle yourself down to your ideal weight. Losing relatively small amounts of weight can make a difference.
Studies have shown that people who had prediabetes who did 30 minutes a day of moderate exercise and lost 5% to 7% of their body weight were able to cut their odds of getting diabetes by 58%. For someone who weighs 200 pounds, that means losing just 10-14 pounds.
3. See Your Doctor More Often
People with prediabetes need more than an annual check-up. They should see their doctors every three to six months. Obviously this will be based on your physcian and schedule, however regular check-ups affirm and encourage those affected to go in that direction and provide some barometers for success. For prediabetics who are doing well can get positive reinforcement from their doctors, while those who are not can get back on track. It is always good to have some tangible evidence of success or failure.
4. A Healthy Eating Strategy
Load up on fruits and vegetables, especially the less-starchy kinds such as spinach, broccoli, carrots, and green beans.
Build more high-fiber foods into your day.
Choose whole grain foods instead of processed grains — for example, brown rice instead of white rice.
Also, swap out high-calorie foods. If you must do milk, drink skim milk rather than whole milk, diet soda rather than regular soda. Choose lower-fat versions of cheese, yogurt, and salad dressings to reduce the consumption of additional sugars as well as sodium.
And be smart about your snacks. Rather than nosh on high-fat, high-calorie chips and desserts, try eating fresh fruit, whole-wheat crackers with peanut butter or low-fat cheese.
If you are a bit inventive and wish to do something to make your body wake up and really reverse the trend, juice your veggies. Fresh produce through the juicer can make up for a more satisfying and nutritional snack than anything else, since the body is maximizing fuel from the life foods consumed.
Always be sure to check with your doctor or a registered dietitian to give you advice specific to your needs.
5. Get Support and Get Informed
Losing weight, eating a healthy diet, and exercising regularly isn’t easy. But it’s a lot easier if you have people helping you out, holding you accountable, and cheering you on. Consider joining a group where you can pursue a healthier lifestyle in the company of others with similar goals.
There are also certified diabetes educators that may also help you learn about what you need to do to prevent your prediabetes from becoming diabetes. You can find one at the American Association of Diabetes Educators at http://www.diabeteseducator.org.
6. Make Sleep a Priority
Not getting enough zzzzzs on a regular basis doesn’t just make you tired and grumpy. It also increases stress hormones in your body, which causes the body to store fat and make it hard for you to lose weight. It also interferes with your body’s ability to use insulin effectively, and may be a risk factor for prediabetes and type 2 diabetes.
To help establish good sleep habits, go to bed and wake up at the same time every day. Wind down before you turn out the lights. Use the bedroom for sleep and sex only. Minimize caffeine after lunch if you have trouble sleeping.
7. Upgrade Your Outlook
Having the right mindset can help you tackle prediabetes. That means take ownership and make a commitment to the best choices for your health.
Accept that you won’t do things perfectly every day, but pledge to do your best most of the time.
Make a conscious choice to be consistent with everyday activities that are in the best interest of your health. Tell yourself: I’m going to give it my best. I’m going to make small changes over time. I will succeed because quiting is not an option.
I hope that this post has helped some of you dealing with this exact situation.
Thank you for reading and feel free to leave comments below. I’d love to hear from you.
Blood glucose levels are necessary to test. Being ready to check the levels can facilitate detect the number of sugar – known as glucose – in a personal’s blood. Genrally, glucose comes from the sugar in foods. This sugar is termed as carbohydrates. The amount of glucose within the blood is controlled by a hormone called insulin. When a lot of glucose is during the blood, a lot of insulin will be released to help the body use the sugars.
In a healthy person, blood glucose levels increase slightly when consuming a meal. This increase causes the pancreas to present the body insulin, thus the blood glucose levels don’t go too high. Take note that if a body continuously experiences high levels of blood glucose, eye damage, nerve damage, kidney damage and blood vessel damage could occur. This can be the explanation why one desires to check his or her levels of blood glucose.
Because of its importance, it’s very important to check blood glucose levels periodically. One method is via the the blood glucose fasting test. This test measures the blood glucose when food and drink has been withheld for no less than 8 hours. Random blood glucose levels can be taken at various times throughout the day regardless of whether or not the person has had something to eat or drink. There is also a random blood sugar test. This methodology measures the extent of blood glucose at any specific time throughout the day. Whether the person has already eaten or not is unimportant. Numerous measurements are conducted during the entire day. Levels which change significantly for the duration of the day might be an indication of a problem. The succeeding take a look at could be a two-hour post-prandial sugar blood test. It also gauges the glucose blood levels specifically 2 hours once someone has consumed a meal. Meanwhile, the glucose oral tolerance check could be a traditional methodology used when conducting tests for gestational diabetes. This method involves ingesting a sweet drink at explicit intervals. After that, blood is then drawn. This analyzes how a body reacts to the wealthy sugar drink.
A meter for blood glucose is another tool that tests and measures the levels of blood glucose in the body. A little strip is inserted within the meter, a finger is stuck with a small lancet and a minute drop of blood is placed on the testing strip. Depending on the precise meter, a blood glucose reading will be determined anytime at intervals a few seconds or up to a minute. In a matter of seconds, the meter then provides the user the precise blood glucose level. While the meter itself is not terribly expensive to get and several times might be obtained for free from a clinic or medical offer company, the disposable take a look at strips can be slightly expensive since they’re used in large quantities. It is essential to check to maintain a healthy life. Finding an area to get blood glucose meters and testing strips is imperative.
Monitoring blood glucose aids in establishing blood glucose pattern changes. This helps in the design of meals and even activities. Blood testing might additionally assist in determining the time of day in which one should take their prescribed medications. Testing the blood glucose levels facilitate to keep the body respond quickly to low or high blood sugar levels.
To sum it up, monitoring of one’s blood glucose levels is very important for the individual affected by diabetes. Talking to a healthcare supplier will facilitate determine when testing should be done, usually testing should be done, and any medications that need to be prescribed. If left untreated, diabetes can have lasting and typically deadly effects. Testing blood glucose levels each day is just one amongst the foremost basic things that a person can do. Getting a meter and corresponding strips, to check blood glucose levels, ought to be done. A diabetic desires to take charge of their care to stay healthy.
Thanks for Reading
Good Afternoon. This is the first of three posts that I will be uploading for your review. This is for those living with and those that don’t understand diabetes. I have broken this up in three parts: This introduction, Understanding Type 1 Diabetes, Understanding Type 2 Diabetes.
I hope that everyone learns something from this and comes away more educated about the causes and prevention where possible. As with most of my focus and dedication when it comes to diabetes, I dedicate these three posts and all of my research and commitment to the eventual irradication of Diabetes to my father and brother, Robert LaRochester Sr and Jr. My father died of a heartattack August 12, 1983 at the age of 47. My brother died of a heartattack November 8, 1998 at the age of 34.
The journey has been a lonely one without you both, but because of you I continue to live free, productive and forever moved to improve the lives of those that have families and loved ones that cherish time spent.
I Love You.