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Diabetes Positive Approach, Issue #1209-- Cope with Diabetes; Live Healthy
September 04, 2012
"C" is where we are and we should make sure that we get started for it is only then that we will arrive. But first, we really need a healthy self-image and that should not be a problem because we believe in you. We believe that you really want to be better at everything you do for here you are still despite the other good stuff you see all around the web.
So this is very important to have that self-image so you can do anything you put your mind on. You are the nicest people in the diabetes world and you are quite an asset because you are motivated to do a good job. You are not doing it just for yourself because perhaps unbeknown to you, you are a role model for the others who need someone to show them the way.
Carb Fact: Dismissing the Sugar Myth
Saying that sugar raises the blood sugar level is a misconception that we want to clear up right now. The truth is that it is not just sugar that makes the blood sugar go up but it is any food with carbohydrates like fruit, honey, milk and vegetables. And carbohydrates are in all food that has starches and sugar.
It is not good though to avoid all foods that contain carbohydrates for these have nutrients that the body needs. That is why it is good to have a talk with the doctor or a registered dietitian that will be able to tell you the carbohydrate consumption that will fit your particular needs.
Another sugar myth is to believe that cereal bars are healthy to eat for a snack. The trouble is that studies have found them containing high levels of sugar and fat. Neither should we believe that carbohydrate is the culprit in the obesity epidemic. What increases one's waistlines are the number of calories consumed each day in relation to the activities that make one spend those calories.
If we should not avoid eating carbohydrates, what are we to do? It really is important to make wise healthy carbohydrate choices. For example, opting to eat baked potatoes instead of french fries, no-sugar added yogurt instead of the regular variety and fresh fruit instead of fruit juice are the healthier choices due to the increased nutrients and fiber. You get the point?
Limiting the amount of sugar added is healthy so read the nutrition labels. The trouble is, some labels are there to confuse us. This diabetes war that we are on is difficult enough without some people trying to play with our mind. We know, we are lucky we can keep this condition under control and really be able to live a successful life, but we say to those people to please do us a favour. Don't sugar-coat anything (no pun intended). Just get us the unvarnished truth.
From the FDA, "no sugar added" means that no sugar or any ingredient containing sugar has been added. Mind you, just because a certain food has "no sugar added" does not mean it has no sugar at all. There's still the natural sugar to contend with that should be added to the total carbohydrate intake. Foods that are "sugar-free" should only contain .5 grams of sugar or less and foods that are labelled as "less sugar" should have at least 25% less sugar than the standard product.
There are other misconceptions like that carrots should be avoided because of their high sugar content. That's not true because carrots are low in sugar and is rich in fiber and vitamin A that keeps our eyes healthy and gives our skin a healthy glow. What more can we ask from them? Who is giving carrots such a bad rating anyway?
Stop Cheating On Your Low Carb Diet! is a brand new model of human motivation that helps dieters stick to their diets! This book will help you understand all of your cheating behaviors, and get them out of your life, one-by-one, until they're all gone, and they no longer stand between you and your leaner, healthier, happier, and more energetic self.
The author guarantees your satisfaction, and offers 100% money back guarantee. If, for any reason, within the first 60 days, you aren't completely satisfied with Stop Cheating On Your Low-Carb Diet!, please ask and you will receive a refund of 100% of your purchace price. So there is really no harm in trying it out.
2.Must-Reads from Around the Web
3. How To Do Diabetes Portion Control
Diabetes portion control is a good way to keep track of one's carbohydrate intake and easy once you get going with it. To estimate the serving sizes, for example, one cup of raw vegetables that are not starchy is as big as a baseball. It is also equals to 5 grams of carbs, 2 grams of protein and 0 grams of fat.
Six ounces of light yogurt is as big as a lightbulb and is equals to 12 grams of carbs, 8 grams of protein while 1/4 cup of dried fruit is just like the size of a golf ball and has 15 grams of carbs and 0 grams for both protein and fat.
Two tablespoons of peanut butter is just like the size of a ping-pong ball with 0 grams of carbs, 14 grams of protein and 16 grams of fat while 1 1/2 oz of cheese is just as big as your thumb and has 0 carbs, 7 grams of protein and 8 grams of fat.
Compare the above to a 1/3 cup of pasta or rice which is as big as half of a tennis ball and contains 15 grams of carbs, 3 grams of protein and 0 grams of fat while a 5-oz baked potato which is as big as a computer mouse and contains 25 grams of carbs, 5 grams of protein and 0 grams of fat.
Now how about for fish or meat? Well, a three-oz fish or meat is as big as a deck of cards and contains 0 grams of carbs, 21 grams of protein and depending on whether the meat is lean or not, it could contain anywhere from 1 to 24 grams of fat.
The above estimates will help in portion control which everyone agrees is the way to keep a healthy weight. They will help avoid overeating. In addition there are more ways to control the portions we eat. Here are ten of them:
1. Opt for salad to start a meal and that will keep one from overeating. Add veggies the fiber of which will help one feel fuller and lean meat which will give a boost to the energy department.
2. Put leftovers in in containers that are in portion sizes so that each time you retrieve one to reheat, it is ready to go and prevent one from eating more than the single serving.
3. Eat healthy small meals (mini meals) throughout the day. This will not only keep the sugar level within target levels but also keeps one from being hungry.
4. Divide a package of snack foods into small serving sizes, each in a sandwich bag. That way, when you're done eating the serving size, you will not keep getting more from the large bag.
5. Instead of making the meat as the entree, make it a side dish and load up on veggies and healthy grains. You will feel fuller sooner and get the extra vitamins and fiber as a bonus.
6. Out of sight, out of mind so keep those serving dishes away from the table so you will not be tempted to get a second helping.
7. Order a kid-sized meal or if the restaurant says no, order it to go but eat it there anyway. You'll probably get a toy with it which you can give to a favorite niece or nephew.
8. Eat just half of the meal at a restaurant and get a Fido-bag to eat at home as a second meal.
9. Get a treat once in a while so you will not feel so deprived to the point you will eat everything in sight. Don't laugh; it happened to me!
10. Use those estimates above so you can stick to the serving sizes even when dining out.
4. A Success Quotation of the Month
"Consult not your fears but your hopes and your dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but with what it is still possible for you to do.: ~ Pope John XXII
5. And here’s the dessert recipe we promised you.
6. Let's laugh together at this joke even if it's not funny. We just want you to forget, just for a moment what you are going through. Laughing will help get us healthy.
Too Many Options
Jeffrey: Can you buy me a soft drink?
George: Pepsi or Coke?
George: Diet or regular?
George: Can or bottle ?
George: One liter or 8oz?
Jeffrey: You're crazy, just get me some water.
George: Distilled or mineral?
George: Cold or room temperature?
Jeffrey: I'm so mad, I will hit you with a stick.
George: Hockey or cricket?
Jeffrey: You're worse than an animal, did you know that?
George: Cat or dog?
George ran away of course with Jeffrey on the chase.
7. Do you have a question or comment for the team?
Drop us a line at our contact form and write your questions or comment there.
7. Question: "How Do I Keep My Carbohydrate Intake Lower?"
Answer: Practice every day how to do portion control. Measure everything for a week until you know for sure how much of a particular amount is a portion size. This will not only keep obesity at bay but also help maintain the blood sugar level within the target range.
8. Got something to say? Please write down your questions and comments in the contact form in our website.
Remember, we are all born to win. The trouble is even just one bad experience we had in the past is standing in our way. Get out of that cycle. You are you now. You have to be your own best friend. If we cannot love ourselves, how can we love other people? So a healthy self-image is critical to our success.
See yourself as able to do things and you can end up doing them. But if you see yourself failing at what you do, you will fail. So be consistent in what you do and that is dictated by your image of yourself. We just got to believe in ourselves!
Roger and Evelyn Guzman
Did you like this newsletter? If so, please recommend it to your friends. If you have any questions or tips, please leave a comment at our contact form and write your questions or comment there. This newsletter is copyright 2012 Roger Guzman, M.D.
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