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Meal planning for diabetics: A meal-by-meal guide

Meal planning for your week can take some extra time initially, but knowing what ingredients you need for each meal can save time and stress during you daily routine, especially if you have special dietary needs. Below are enough ideas for each meal of the day to go through one week, and they’re all diabetes-friendly! Look these over, made a list of ingredients for your favorites, and head to the grocery store.


  1. Veggie omelet | Coat a skillet with cooking spray and cook one egg. Add a handful of spinach leaves and mushrooms, onions, garlic and herbs as you like them. Top with 2 tablespoons of reduced fat cheese and serve with one slice of whole-grain toast.
  1. Crunchy yogurt | Top 6 ounces of fat-free, unflavored yogurt with ¼ cup granola, 1 tablespoon ground flax seed, and 1 tablespoon of chopped nuts.
  1. At-home egg McMuffin | Coat a skillet with cooking spray and scramble one egg with chopped tomato, onion or other veggies. Serve with a toasted whole-grain English muffin.
  1. Breakfast smoothie | Mix 6 ounces of fat-free, unflavored yogurt with 2 tablespoons dried mixed fruit, 2 tablespoons ground flax seed and 2 tablespoons of your favorite nuts.
  1. Bagel breakfast | Spread half of a whole-grain bagel with 1 tablespoon of low-fat cream cheese or 1 tablespoon of 100-percent fruit spread.
  1. Simple cereal | Combine 1 cup of Cheerios cereal with 1 cup fat-free milk. Enjoy with a medium orange on the side.
  1. Oatmeal with nuts | Cook ½ cup of oatmeal and top with ¼ cup of your favorite nuts and ground cinnamon to taste.

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Preventing type II diabetes with healthy holiday and everyday eating habits


According to the Center for Disease Control, 29.1 million people are living with Type II Diabetes and 8.1 million of those are undiagnosed. There are many factors that put a person at risk, some you can control and others you cannot. These factors include:

• Physical inactivity
• Tobacco use
• Poor diet
• Overweight
• High blood pressure
• High cholesterol
• Impaired fasting glucose (commonly known as pre-diabestes)
• Age
• Race
• Gender
• Family history
• History of gestational diabetes

You can also see if you are at risk for diabetes by taking the diabetes mellitus risk test here: http://www.diabetes.org/are-you-at-risk/diabetes-risk-test. How can you reduce your risk? Start by aiming for at least 30 minutes per day of activity, quitting smoking, and focusing on eating a healthy diet that is low in sugar. Continue Reading »

Myths and facts about diabetes


There are many misconceptions about diabetes, including its causes and how to manage it. In recognition of National Diabetes Awareness Month, this article will address some popularly held beliefs about diabetes that may not mesh with reality.

Myth: Eating sugar (or too much sugar) causes diabetes.
Fact: There are many causes of diabetes, but eating sugar is not one of them. Type 1 diabetes, in which the pancreas does not produce the insulin needed to transport glucose to the body’s cells, is caused by genetics and other factors we haven’t discovered yet (some research suggests viruses are the culprit). Type 2 diabetes may be caused by genetics as well, or a host of lifestyle factors. Sugar intake alone is not enough to cause diabetes.

Myth: Going “sugar free” will prevent me from developing diabetes.
Fact: While there is no question that most Americans eat too much sugar, there is no research that supports going “sugar free” results in being diabetes free. Given that the American diet is high in added sugars, most health care providers agree that keeping an eye on the amount of added sugars we consume leads to better general wellness.

Myth: People with diabetes cannot eat pasta, rice or desserts and have to eat special food.
Fact: While individuals with diabetes may be more conscious of foods that raise their blood sugar levels, they can enjoy any kind of food they’d like in moderation. Healthy eating plans for people with diabetes are typically the same as most health professionals would recommend for anyone else:

  • Low in saturated fats
  • Heart-healthy fats and fiber
  • Moderate in salt and sugar
  • Lean sources of protein
  • Fruit and non-starchy vegetables
  • Whole grains such as brown rice and oats

People with diabetes—like everyone else—should enjoy dessert such as chocolate and other sweets in moderation. The key to good blood sugar control is to follow a sensible eating plan: keep an eye on portions, lead an active lifestyle and be compliant with medications.

Myth: Getting diabetes means never leading a healthy life.
Fact: There is a difference between living with diabetes and living with well-controlled diabetes. When individuals with diabetes manage their condition properly, for example avoiding spikes and drops in blood sugar levels, they can prevent or delay other complications of the disease. Having a positive relationship with food and knowing how much of what to eat, being physically active, seeking the support of others, keeping up with doctor visits, managing stress and controlling blood sugar levels are key to leading a healthy life with diabetes. These recommendations are what everyone else could benefit from as well!

What other myths have you hear about diabetes? Send us your comments!

For more information about diabetes, visit the American Diabetes Association at www.diabetes.org

Get heart healthy

heart foodHeart disease is one of the leading causes of death in the United States. This includes heart attack, stroke and peripheral artery disease.

Most of the risk factors for heart disease can be prevented or treated with lifestyle changes and medication. Risk factors include:

  • Diet
  • Physical inactivity
  • Obesity
  • Smoking
  • Hypertension (high blood pressure)
  • Dyslipidemia (high triglycerides and low HDL or “good” cholesterol)
  • Diabetes mellitus
  • Heavy alcohol use

People with multiple risk factors are at higher risk for developing heart disease. Here are some steps you can take to decrease your risks. Continue Reading »

Wisconsin: 15th most obese state in the country

wisc-01Wisconsin may be known as “America’s Dairyland” but these days it is also getting a reputation for being one of the most obese states in the nation, ranking 15th in the country. In Wisconsin, one in three adults are obese. Obesity is defined by having a body mass index (BMI) greater than 30.

According to a new report by Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation titled “F as in Fat: How Obesity Threatens America’s Future, 2013”, every state in the country has an adult obesity rate above 20 percent. This is a startling increase given that in 1980 no states had an adult obesity rate above 15 percent. Continue Reading »

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