It didn’t work out so well last time… Hampton, VA? For someone who has no affiliation with the military? Yeah, my thoughts exactly. I learned the hard way…

Memphis, TN. This is a highly likely possibility. It’s the fear of the unknown – small girl in the big, no medium, city…

Should I go? Memphis blues…

I was diagnosed as having pre-diabetes earlier this year.  Since then I have completely changed my eating habits and become a vegetarian.  I’ve lost weight but want to lose more.  Can you tell me which fruits have a high sugar content?  I am wondering about apples, raisins, bananas, and strawberries.  I already know I need to avoid orange juice. Thanks for your help!

It sounds like you’re off to a good start making lifestyle changes and losing weight. Fruit can be a great addition to your weight loss plan. Here are some tips to help you with selecting fruit:

» choose whole fresh fruits when possible since these will contain fiber

» watch portion sizes on dried fruits since these are more dense (2 Tablespoons of raisins OR 1 small apple will contain the same 15 grams of carbohydrate)

» opt for a variety of fruits for vitamin, mineral, and phytochemical benefits

» eat what is in season for the most fresh fruits.

Here’s another question from www.FOODPICKER.org -

I was recently diagnosed with pre-diabetes and was prescribed medication. I have been following a diet to lose weight but unfortunately in the past few weeks, I have actually gained a few pounds. When I was eating whatever I wanted without the medication, I stayed the same weight. In the past, I have exercised at least 3 days a week but after a year of doing this I only lost about 10 pounds. Do you have any suggestions?

Probably the first best thing to do is to discuss your concerns with your doctor.  He or she can ensure that nothing medically is going on and may have some suggestions.  Here are a few other things to consider:

• Exercise can be very helpful in losing weight.  Specifically, cardio or aerobic exercise can help you to burn calories and rev up your metabolism.  Try walking, biking, aerobic classes, etc.  Shoot for 30 minutes a day for 5 days a week to see if this makes a difference.
• Portion sizes are also very important.  You will want to ensure that you are eating the right portion sizes. To do this you might want to pull out some measuring cups to size up what a standard portion is.
• Load up on vegetables.  If you find that you are hungry during the day, try munching on non-starchy vegetables.  These are very low in calorie but also very filling. Lots of summer vegetables are in season right now! Try some summer squash or zucchini, cucumbers, sweet bell peppers, or broccoli.

Every year in late May our friends & family has a large BBQ. Since I’m watching my weight and blood sugar, what types of foods should I eat more of and what foods should I avoid at my BBQ?

 Who doesn’t love a great BBQ? They can be great opportunities to take advantage of enjoying the outdoors and socializing with family & friends.  There are many BBQ options that can be healthy and delicious!  Consider these options for your upcoming BBQ:

• Grilling can be a very low-fat cooking method since fat does not have to be added to the food in preparation.
• Opt for skinless chicken or turkey breast and seafood (such as salmon or shrimp) on the grill.
• You can also grill vegetables such as summer squash, peppers, onions, and mushrooms (My personal favorite!).
• Go for a green leafy salad instead of heavier salads such a potato salad.
• Try fresh fruit for dessert instead of pies, cakes, or cookies.

And remember, you’re there for the company – not the food. That’s only an added bonus! Happy BBQ-ing

“I love cereal and with my new diagnosis of type 2 diabetes, I’m wondering if I can still have cereal in my diet.  Are there any types to avoid?”

Yes, you may still eat cereal now that you’ve been diagnosed with type 2 diabetes. Only now you have to be cognizant of what type of cereal you choose to consume:

The sugary, sweet cereals we all ate during our childhood are NOT good choices.  Examples…

The sugar in these cereals could cause a spike in your blood glucose, followed by a sharp drop off potentially causing a hypglycemic episode. But wait…don’t they make those cereals with whole grains now? Yes, you are correct, however, the high sugar content they didn’t bother to remove trumps the whole grains. Bottom line – no bueno.

What you want to look for are whole grain versions of cereals. Think shredded wheat, oatmeal, bran flakes, etc.  These may sound more boring, but they don’t have to be! Try adding some fruit or nuts to your cereal. One of my favorites is homemade oatmeal with walnuts and just a few dried cranberries!

Take home lesson of the week - Steer clear of “frosted” or “sweet” cereals. Seek out “whole” and “grain” ones.

“I have diabetes and am wondering about whether stevia is safe for me to use.  Could you let me know which sweeteners will not have an effect on my blood sugar and if stevia is ok for me to use?”

Yes, Stevia is safe for you to use in your diet if you so choose.  Other sweetners you could also use are Splenda and NutraSweet.  These sweetners often have fewer calories than regular sugar which makes them great substitutes. Just be aware…if you’re planning on baking with one of them, don’t expect the results to be the same as sugar. Trial and error is best to see which one works best for you.

I like to use sugar substitutes in drinks like coffees and teas. I find the sugar used in these drinks are often “forgotten” by the people consuming them. Try this recipe for Lemonade using Splenda:

Friday nights my family & I have dinner at our favorite pizza restaurant.  Now that I’ve been diagnosed with diabetes I don’t know what to order.  Could you help me with what (if anything) I can order?

Congrats on having a family dinner night! In my opinion, that is one tradition we need to keep as our lives become busier. And good news! Of course you can still have pizza!  Who wants to live in a world without pizza? Now that you’ve been diagnosed with diabetes, you just have to be a little smarter about what you order. And if we’re all honest with ourselves, we could all stand to be a little smarter about what we order, diabetes or not. Try looking for these things:

• Thin, whole wheat crusts
• Vegetable toppings instead of the higher fat meats. Think onions, mushrooms, and peppers. Or be creative – ever tried artichokes or spinach on pizza? You should.
• Lower fat cheeses (where available)
• Decrease the total amount of pizza you eat by ordering a side salad packed full of vegetables. Think broccoli, carrots, or cucumbers.
• Stay away from the “oh-so-tempting” Coke as a drink.  Stick with water or unsweetened tea.

All it takes is a little thought and a little planning to be successful. And hey, isn’t quality time with your family worth it? Enjoy!

I have diabetes and love snacking on nuts (particularly smoked/flavored almonds).  Are nuts ok to snack on and if so, are there certain types I should look for?

Nuts are great to snack on! They’re high in fiber, vitamins and minerals, and heart healthy monounsaturated fats.  Which all translates to – YUMMO!  Almonds, pecans, and walnuts are all excellent choices. Another bonus? With all their fiber, they help control those blood sugar spikes we all want to avoid.

Sounds great huh? Well… there is a drawback – they are high in fat and are calorie dense.  That means you need to watch the portion sizes.  A little trick I like is to go ahead and portion out what you’re going to eat in advance. Plastic containers or baggies work great! 

Seek out the raw or low sodium varieties.  Those chocolate-covered almonds aren’t the best choice either (sorry!). Smoked, salted, caramelized, candied, etc – all these words translate to more calories and sodium that we don’t want.

If you find some low sodium trail mix with raw walnuts, dried cherries, and sunflower seeds – SCORE! And eat up because it’s good for you (in moderation, of course) 

How often should I check my glucose if I have type 2 diabetes?

Let me start by giving you praise for checking your blood sugar.  This one simple step can help you learn how to better control your blood sugar which will help you maintain your health in the long term.  Better health equals a healthier life and a happier you!

Now, about your question…the answer will be different for everyone.  This question should be one you speak with your physician and/or certified diabetes educator about.  The answer will depend on how well your sugar is controlled in the first place.  If you are able to keep control with the help of exercise and diet, you may not need to check it quite as often.  If you are someone who requires more insulin, you may need to check several times a day.  This is such a broad spectrum; the best solution is to speak with a health professional who knows your individual situation.  Also, this is something you will want to know the answer to sooner rather than later; go ahead and make an appointment!

My A1c test result is 6.4% and my fasting blood sugar level is 113.  Do these numbers sound like diabetes and if so what do I do now?

According to the American Diabetic Association, you are in the “pre-diabetic” category.  This doesn’t mean you have diabetes, but you are at risk of developing the disease if you don’t make some lifestyle changes. You’ll want to speak with your doctor before you decide what to do.  Medications are unlikely at this point. Most often diet and exercise are the first changes to make.  A Registered Dietitian or Certified Diabetes Educator are two professionals that will be able to help with dietary adjustments.  Again, speak with your doctor before you begin an exercise program. You will want to know your limitations to help limit the risk of injury.

Remember, don’t look at this as a downfall.  This is your opportunity to begin living a healthier lifestyle. Make the most of it!