Diabetes by Susan Weiner

Author:Susan Weiner [Weiner, Susan]
Language: eng
Format: epub
ISBN: 9781617052583
Publisher: Springer
Published: 2015-09-15T05:00:00+00:00

September

It’s a new school year for kids, and a great time to focus on your own diabetes education and habits. Pack a smarter lunch, try a new food, or pick up a new healthy hobby, such as yoga or brain training. Read on for more ideas.

1Back to School

If it’s been more than a year since you’ve visited a certified diabetes educator, sign up for an individual session or group class. Focus on a diabetes management skill you may be weak with, or just commit to learning one new thing. Remember, treatment and technology change quickly, and the only way to keep up is to educate yourself.

2Brown Bag It

Packing lunch for work can save you time and money while improving your diabetes health. All it takes is a little planning and prep work. Pack up fresh favorites and vary your menu so lunch is something to look forward to. Try to avoid bringing in packaged frozen entrées—not only are they usually loaded with added sodium, but since they keep forever it can be tempting to skip out on the frozen food and hit a restaurant instead.

3Better Bread Choices: Read the Label

The healthiest breads should always have a whole grain as the first ingredient listed on the label. Check the nutrition facts for those that are high in fiber and low in total carbohydrates. Remember, one serving is usually considered one slice, not two, so check the label.

4Wrapping Up Lunch

Whole grain wraps or tortillas are a great, lower-carb substitute for bread. Again, choose those with a whole grain as one of the first ingredients. And here’s a trick we love. Cut the bottom third off the wrap before placing your toppings and rolling it up. You’ll still have plenty of wrap to hold your sandwich fixings in, but one third fewer carbs and calories.

5Bread Cheats

If wraps aren’t your thing, or you just can’t part with your bread, never fear. An open-faced sandwich is a great carb-cuting strategy. So are thin sliced breads (just check the label for the nutritional values). Sourdough bread is also a smart choice, as it is known for having less of an impact on after-meal blood sugar levels than other breads.

6Veggies in Season: Broccoli

This cruciferous veggie is filling and full of vitamin C, folate, potassium, and fiber. Try it steamed, in a stir-fry, grated up into a crunchy coleslaw, or as a raw snack.

7Sandwiches on Ice

If you find yourself not packing lunch due to time constraints, here’s a great idea. Spend a half hour each week prepping sandwiches. Store them in a freezer-safe wrap or container, and stow them until you need them. Just remember to avoid egg salad, which doesn’t freeze well, and add any lettuce, tomato, and pickles after thawing.

8You Aren’t Your Neighbor’s Diabetes

Blood sugar goals are not one-size-fits-all. Your goals may be very different than your next-door neighbor who is 85 years old and has COPD, or your pregnant daughter-in-law. Health history, age, other chronic health conditions, and other factors all play a part in what your goal should be.

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