This Weeks Post: Setting yourself up for SUCCESS!

February 25, 2010
This week’s question for your nutrition blog: 

From: Tom R. (e-mail not disclosed for privacy)
Date: 02/21/2010
Subject: help with controlling snacking

I have been diagnosed with type 2 diabetes.  During the day at work I eat very little, but in the evenings and weekends, I can’t seem to stay out of the kitchen.  Do you have any suggestions to control my snacking in the evenings and weekends?

People snack for a variety of different reasons.  The desire to snack is multifactoral and it is important to determine in your own life, situations in which you are more inclined to snack.  Snacking, in and of itself, is not bad, however if uncontrolled can contribute to excess weight gain.  Controlling your blood sugar in diabetes is important and excess weight and snacking can make it difficult to do so. 

 It is important in diabetes to eat consistent meals.  If you are not eating at all during the day, your blood sugar goes low and then stays low causing you to feel weak and making it difficult to have energy and think clearly.  When you get home from work and you open the cupboards, the foods you are likely to grab are probably energy dense, empty calories and not the best for you.  They will most likely raise your blood sugar quickly, making it difficult to control. 

The key to success is consistency.  Your  body needs nourishement during the day.  If you do not put gas in a car, how do you expect it to drive?  Food is our fuel that pushes us through the day.   If you prefer snacking to eating three meals per day, it is important to prepare the night before and create a snack bag for work.  YOU need to eat during the day.  Packing small nutritious nourishements that you can eat quickly is key.  Bring a low-fat string cheese, apple slices, pre-portioned nuts, or perhaps carrots with hummus.  You need to eat consistently to keep your blood sugar up.  If you eat periodically throughout the day, you will be less inclined to snack all night long.  A little preparation will set you up for success. 


This weeks Question:

February 12, 2010

From: Sally R. (e-mail not disclosed for privacy)
Date: 01/24/2010
Subject: is “NoSalt” safe

 I have type 2 diabetes and high blood pressure.  Some one suggested I try “Original No Salt” which is Sodium-free instead of salt.  Is it a safe alternative for my use?

With diabetes, the  vascular system, kidneys and heart are already at risk of sustaining damage.  We know that  too much sodium can lead to high blood pressure which can also damage these organs.  Its important for people with diabetes to think about salt intake and the effects that it can have on the health of the body.  Original No Salt is a sodium free salt alternative.  Sodium free salt alternatives are generally safe and a good choice for people who would like to cut added salt out of  their diet.  However, these kinds of products often contain potassium.  Potassium is a mineral that is very important for the normal function of cells, tissues and organs and is vital for heart function.  However, too much potassium is extremely dangerous for people with weakened kidneys.  Since there is no way to know how well your kidneys are  functioning unless you’ve had a test, its best to stay away from products that contain high doses of potassium.  The good news is there are lots of herb mixes that contain no sodium or potassium and enhance the taste of foods.  You can make these from scratch or buy them ready prepared. 

Salt Free Spice Blend:

  • 1 Tbsp ground cayenne pepper
  • 1 Tbsp garlic powder
  • 1 Tbsp onion powder
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp dried parsley flakes
  • 1 tsp dried savory
  • 1 tsp ground mace
  • 1 tsp freshly ground black pepper
  • 1 tsp dried sage
  • 1 tsp dried marjoram
  • 1 tsp ground dried grated lemon peel
  • Blend together and use on savory foods.  Enjoy!

    Hello world!

    February 12, 2010

    Hello!  My name is Jackie Hempel and I am a Nutrition Editor for the website , a website designed to help people with diabetes make informed and accurate choices about foods!  Nutrition is a passion of mine.  I look forward to sharing it with the world.