Diabetes Archives - Page 3 of 3

And the Winner is…..

January 19, 2015 By John Lamberson Leave a Comment

I know it may be a little late to weigh in on the diet debate since we’ve already made it half-way through the “Diet Month” of January! However, US News and World Report once again tabbed the DASH Diet as the Best Overall Diet in their 2015 Review. Keep in mind, the DASH Plan was originally designed to help lower blood pressure. DASH actually stands for Dietary Approaches for Stopping Hypertension. The main emphasis with the DASH Plan is to increase intakes of fruits and vegetables while choosing lean protein sources, such as fish, chicken breast or the leanest cuts of beef or pork. Although it was not developed for weight loss, it has shown that weight loss is a side effect of following this plan. What is reassuring is that this Meal Plan is a healthy alternative that does not require any exotic foods or recipes. It is a safe way to eat that will help you meet your daily nutritional needs and help you achieve better health. We believe in the DASH Plan and often work with our clients to adopt this meal plan as part of their daily intake. Many of the foods included in this plan can also be beneficial in helping to reduce chronic inflammation associated with eating higher sodium and higher fat meals. Chronic inflammation has been identified as a risk factor in developing heart disease and diabetes. You can find out more about the DASH Plan and start making the changes that can help you get healthier and feel better! Remember, you hold the keys to better health in your hands!

It’s Your Health. It’s Your Life. Make That Change!

~John

November’s Here….It’s Diabetes Awareness Month!

November 4, 2014 By John Lamberson Leave a Comment

Diabetes continues to play a big role in the health of our nation. Over 29 million Americans have Diabetes. However, according to the Centers for Disease Control, 21 million are diagnosed but another 8.1 million have diabetes but do not know it! There are 86 million Americans that have a condition known as Pre-Diabetes. This is when blood sugar levels are above normal levels but not high enough to be diagnosed with diabetes. To make matters worse, about 90% of those with Pre-Diabetes do not know they have it. Diabetes and Pre-Diabetes are a concern. Having one of those conditions can significantly increase your risk for heart disease, stroke, and kidney failure. It is important to find out if you are at risk for Diabetes or Pre-Diabetes. Fortunately, there are things you can do to reduce your risk of developing it. Remember, there are two types of Diabetes. Type 1 Diabetes is when the body does not produce any insulin. Insulin is the hormone that helps to take blood sugar from the blood stream into the cells to be used for energy. Without insulin, blood sugar levels will continue to rise. Type 1 Diabetes accounts for about 5% of the population that has diabetes. It is thought to be an auto-immune response that causes a destruction of the cells in the pancreas that produces insulin. Because of this destruction of cells, a person with Type 1 Diabetes MUST take insulin to live.

Type 2 Diabetes, is often considered a “lifestyle” disease. The most common type of diabetes typically impacts those that are overweight or obese. As you can see in the slide from the CDC, obesity and diabetes are closely linked. As weight increases, your risk for Type 2 Diabetes will increase as well. There are studies being conducted right now trying to determine why this happens. It has been thought that the extra weight somehow inhibits the body from using insulin correctly. With Type 2 Diabetes, the body may be producing more than enough insulin to manage blood sugars. However, the body is resistant to those actions and blood sugar levels rise. To control blood sugar levels, people with Type 2 Diabetes may need pills or insulin. Diet and activity levels also play a vital role! The elevated levels of glucose and insulin in uncontrolled Diabetes increases the risk of heart disease, stroke and kidney disease. Weight loss, as little as 5-10% of current weight can make a big difference in lowering risk factors. That weight loss may be all that is needed to bring blood glucose levels back into a more normal range.

Regardless of the type of Diabetes a person may have, some things do not change. Proper nutrition and increased activity levels are the main components in any treatment plan! We know that making changes to reach those goals can seem difficult but taking time for yourself can make a big difference in your health outcomes. Small changes to start with can lead to bigger changes in the future. Stay focused on your goal, know your risk factors, visit your doctor, see a Registered Dietitian and Certified Diabetes Educator and do everything you can to to live a healthier life.

Stayed tuned during the month of November as we provide more information and tips to help keep you informed and aware during Diabetes Month!

It’s Your Health. It’s Your Life. Make That Change!

~John

Late Summer Chili

September 16, 2014 By Angie Lamberson Leave a Comment

Ingredients:

1 chopped onion

1 red pepper

1 cup chopped celery

1 cup chopped green pepper

1 cup shredded carrots

1-16 oz. bag frozen corn

2 cans beans, drained & rinsed (one can black, one can red)

12 oz fresh or jarred salsa- mild, medium, spicy- your choice!

1 can diced tomatoes (no salt added)

1-12oz. can or bottle of light beer (non-alcoholic works as well!)

1 cup wheat germ

Instructions:

Combine all ingredients & cook on stove top on simmer for 20 minutes or in crock pot for at least 2 hours on high. (Top with reduced fat cheese and/or reduced fat sour cream if desired). Further reduce the sodium in the recipe by rinsing the beans or choosing reduced sodium canned beans or cooked dried beans. Makes 8 servings.

NUTRITION FACTS:

Serving Size: 3/4 Cup

Calories: 284

Total Fat: 2.4 g

Saturated Fat: 0 g

Trans Fats: 0 g

Cholesterol: 0 mg

Sodium: 562 mg

Carbohydrates: 53 g

Dietary Fiber: 15 g

Sugars: 8 g

Protein: 14 g

Fiesta Lime Chicken with Avocado

September 16, 2014 By Angie Lamberson Leave a Comment

Ingredients:
2 cups cooked chicken, shredded into large pieces
2 medium avocados, diced
1 T + 1 T fresh squeezed lime juice
1/4 cup thinly sliced green onion
1/2 cup finely chopped fresh cilantro (or chop it more coarsely if you prefer)
2 T mayo or light mayo ½-1 cup Grape tomatoes, halved 1 T Mrs. Dash Fiesta Lime Seasoning Salt to taste

Instructions:

Shred the chicken apart until you have 2 cups of chicken shredded into fairly large chunks. Dice the avocados into medium-sized pieces; mix with 1 T of the lime juice, Mrs. Dash seasoning, and season avocado with salt to taste. Thinly slice the green onion and finely chop the cilantro. Mix mayo and 1 T lime juice to make the dressing.

Put the chicken into a bowl large enough to hold all the salad ingredients. Add the sliced green onions, tomatoes and dressing and toss until all the chicken is coated with dressing. Add the avocado and any lime juice in the bottom of the bowl and gently combine with the chicken. Then add the chopped cilantro and gently mix into the salad, just until it is barely combined. Makes 4 servings.

Recipe adapted from http://www.kalynskitchen.com/2012/05/recipe-for-chicken-and-avocado-salad.html

NUTRITION FACTS:

Serving Size: 1 Cup

Calories: 260

Total Fat: 15 g

Saturated Fat: 2.5 g

Trans Fats: 0 g

Cholesterol: 65 mg

Sodium: 120 mg

Carbohydrates: 8 g

Dietary Fiber: 5 g

Sugars: 1 g

Protein: 23 g

Making Change Requires Brain Work!

April 15, 2014 By John Lamberson Leave a Comment

A recent article from US News & World Report detailing the outcomes of a study showing that almost 10% of the US population has a diagnosis o A Strong Positive Mental Attitude f Diabetes. Given the current state of the Health of America, this report may not come as a surprise. To review about diabetes, there are two main types, Type 1 and Type 2. If you’re pregnant, we could discuss Gestational Diabetes but they were not included in this study. Remember, Type 1 Diabetes comes about from an autoimmune response within the body. A person with Type 1 will require daily insulin injections to live. Type 2 Diabetes, on the other hand, has been referred to as a “lifestyle” disease. While the exact cause or reason Type 2 begins remains a mystery,it is evident that diet, weight and a sedentary lifestyle play a significant role in setting the stage for Type 2 Diabetes. With Type 2 Diabetes, many people get a warning to make change if they are diagnosed with what has become known as “Pre-Diabetes”. Pre-Diabetes simply refers to having blood sugar levels that are elevated outside of the normal range but not yet high enough to be classified as having Type 2 Diabetes.

We know the public health crisis that Diabetes presents. With increased levels of Diabetes comes increased levels of heart disease, stroke, kidney, nerve, and eye damage which all require increased amounts of money to manage health care costs. The remedy to prevent this from happening? Well, it’s known. It requires a change in our lifestyle and food choices. Simple right? No, not simple at all. I want you to think about a purposeful change you’ve made and have been able to maintain. How did you make that change? What lead you to make AND maintain that change? Have you ever thought about how our brains are actually wired to resist change? Take a simple test. Clasp your hands together. Notice which hand is on top. Now, clasp your hands together again. This time, however, reverse which hand is on top. Feel weird? Sure it does. For the next couple of days, try to clasp your hands in this reversed way. Can you do it?

We are used to doing things a certain way. These “ways” become habits. As habits form, our brain develops pathways that allow for those habits to occur without us really having to think about them. The more we follow a habit, the deeper that pathway becomes. Think of those pathways like a river bed. The longer the river flows, the more defined that bed becomes. Altering the bed becomes very difficult the longer that pathway exists and is used.

Can we change our habits? Sure, but it takes time and dedication. Part of the model that makes up Integrative Health Coaching at Duke is understanding the Neuroscience of Change. Survival is the name of the game for the brain. We have developed three basic guides for survival:

We want to be in control of our own destiny.
We want stability and predictability. Knowing what is stable helps to make it predictable and allows us to easily determine safety levels.
We embrace pleasure and avoid pain.

The trouble is, we are in a constant state of change. We are not alone in this world so we will never be in complete control of our destiny. Life is full of instability and unpredictability. While this may alter our feeling of safety, it is also part of what makes life fun and exciting. We all try to avoid pain in hope of only feeling pleasure but we know that won’t happen all the time either. Without pain, we cannot fully appreciate the pleasures of life. A proverb, “The soul would have no rainbow if the eyes had no tears.”, attributed to the Minquass Nation and the title of a book by Guy Zona, sums up the importance of experiencing all of what life has to offer.

The experiences we have in life is what helps to define who we are and how we act and react in different situations. Those experiences can serve us well. However, when a change in our habits is necessary to help us become better or healthier, that can be a difficult thing to achieve. So what can we do? Start at the very beginning. You are the most important part of this equation. If you want to change something about yourself, you are the expert about that! You may require some help in becoming more aware of how you act or react in different situations but that is good first step to help you find your path to wellness. Being able to visualize what your success looks like will help you formulate a plan. Like Walt Disney said, “If you can dream it, you can do it!”. The key is to develop your plan, taking small steps. Celebrate all success, no matter how small it may seem. Repeat, repeat, repeat, repeat the new action you are trying to bring out. It has been estimated that it can take 10,000 repetitions before a new action forms a neural pathway in the brain. That’s a lot of doing but remember why it is that you’re making these changes!

Angie & I are both Duke-trained Integrative Health Coaches who know and live with diabetes and will empower and support you in making health changes that will prevent or better manage diabetes. Interested in working with a health coach? Visit our coaching services page here.

It’s Your Health. It’s Your Life. Make That Change!

~ John

Happy Thanksgiving, Diabetes Style!

November 28, 2013 By John Lamberson Leave a Comment

We wanted to wish everybody a Happy, Healthy and Safe Thanksgiving! This is the kickoff to the Holiday Season and as a person with Type 1 Diabetes, I am frequently asked how I handle eating during this time of year and still control my blood sugars. My approach is simple. First, I maintain my exercise program! Exercise is part of the blood sugar control program. Second, I never say or let it be said, that I cannot have a certain food. I do not forbid myself from eating anything. I do continue to watch portion sizes and keep track of the amount of carbohydrate that I have eaten. And, I check my blood sugars more often to help me identify how my body is reacting to the foods I’ve had. Checking blood sugars allows me to better dose my insulin and maintain control. Most importantly, I try to shift the focus from the foods to the people. To me Thanksgiving is about sharing memories about the past year and looking toward the future. Cherish the time with one another and enjoy the love, laughter and warmth the Holidays can bring.

It’s Your Health. It’s Your Life. Make That Change!

~ John

8120 days and still counting!

November 5, 2013 By John Lamberson Leave a Comment

Welcome to November! This is the month of giving thanks and preparing for the Christmas Holiday. It is also a time of reflection as the year draws to a close. November is also National Diabetes Awareness Month. There are many great causes happening this month to highlight the need for better Diabetes education and the importance of maintaining continued research in looking for a cure. The JDRF, what used to be called the Juvenile Diabetes Research Foundation, is a leader in raising funds and awareness of how to improve treatment options for those with Type 1 Diabetes. While that cause is truly noble, I write today not of raising money but of raising awareness that YOU hold the keys to better health.

I have been living with Type 1 Diabetes since August of 1991. Um, that’s over 22 years! Actually, that’s about 8120 days, or 194,880 hours of living, breathing and thriving with Diabetes. Those 22 years have resulted in over 40,600 blood glucose checks, and more than 32,480 insulin injections. That’s a lot of poking and sticking going on. I’ve been through more than 15 different blood glucose monitors, have gone from using pork insulin and drawing up into a syringe, mixing and making sure each insulin dose is correct to using more synthetic versions of insulin that are “cleaner” and don’t cause insulin site reactions. Today’s insulin now comes in a convenient “pen” that only requires attaching a needle to it to allow for injection. The insulin pumps, that many with Diabetes use, continue to decrease in size and improve accuracy and titration of insulin to better meet the needs of the person with Diabetes.

I still wake up every morning wondering what this day with Diabetes will hold but I am always thankful for the opportunity to share another day with my family and my friends. While having Diabetes never gets easy, living with Diabetes is very manageable. Treatment guidelines and management goals can be individualized for each person attempting to gain better control. Successful Diabetes management requires focus, commitment and sacrifice, not just for the individual diagnosed with it but also from the family and friends of that individual.

I do hope a cure for Type 1 Diabetes is found. But I am not asking you for money to support that cause. I am asking you to take control of your health now. Stop making excuses as to why you can’t eat right or exercise or visit the doctor. You are much more powerful than you realize! Step up and take the challenge to change your life. We don’t have to have complex algorithms to achieve this. Start with one small step. Be it recruiting friends to walk with you each day or eating at least 1 piece of fruit everyday. Remember, there is no finish line in this race. This is a long journey that will change and evolve as we change and evolve. We have to allow ourselves the opportunity to completely mess things up but we must also keep our eyes on our goals. We have to keep a positive outlook!

So, if you have Diabetes, whether Type 1, Type 2 or Gestational or have Pre-Diabetes, take the opportunity to learn more. Seek out the counsel of Certified Diabetes Educators. Become an active participant in your own health care. We don’t need a health care reform act from the government to help us become healthier. We need to reform ourselves and our way of thinking. We can do this!

It’s Your Health. It’s Your Life. Make That Change!

~John

Celebrating Diabetes on World Diabetes Day

November 14, 2012 By John Lamberson Leave a Comment

Today is World Diabetes Day. Millions of people around the world have united to help bring awareness to this chronic disease that affects 371 million people (half of which are undiagnosed). This past August, I celebrated my 21st year of living with Diabetes. That’s right, Celebrated! I’m excited to have accomplished all that I have because of Diabetes. Is being diagnosed with Diabetes hard? Yeah, sometimes. But life, in general, is hard at times. Barriers are barriers only if we let them be. We hold the keys to our own happiness and health. We can’t control others or control all events in our life BUT, we can control how we respond to those events. Every challenge and difficulty we face gives us the opportunity to find out more about ourselves and to discover new ways to succeed.

I have always maintained that had I not been diagnosed with diabetes, I would not be where I am today. Diabetes changed my life in an overall positive direction. Because of diabetes, I discovered new interests, new careers, new friends and a renewed purpose. Because of diabetes, I met the woman that would become my wife and mother of our children. Because of diabetes, I am a better person. To me, diabetes is cool. Yes, having diabetes still sucks, but you cope. Sure it makes me different when comparing me to my peers, but when working with clients that have diabetes, it gives us something in common. I know I may have viewed it differently had I been diagnosed with diabetes while still a child. But for me, the diagnosis of diabetes saved my life!!!

"When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us." -Helen Keller

For more information about World Diabetes Day, visit: http://www.idf.org/worlddiabetesday

~ John

It’s Your Health! It’s Your Life! Make That Change!

Celebrating Life AND Diabetes!

November 4, 2011 By John Lamberson Leave a Comment

This past August, I celebrated my 20th year of living with Diabetes. That’s right, Celebrated! I’m excited to have accomplished all that I have because of Diabetes. Is being diagnosed with Diabetes hard? Yeah, sometimes. But life, in general, is hard sometimes. Barriers are barriers only if we let them be. We hold the keys to our own happiness and health. We can’t control others or control all events in our life BUT, we can control how we respond to those events. Every challenge and difficulty we face gives us the opportunity to find out more about ourselves and to discover new ways to succeed.

Since November is American Diabetes Month, we want to encourage everybody to get checked for Diabetes. In the United States today, there are over 26 million Americans with Diabetes and another 79 million have a condition known as “Prediabetes” and are at a high risk for developing Type 2 Diabetes. One out of every 5 health care dollars is spent on Diabetes! (Source: Centers for Disease Control and Prevention)

You are considered high risk for developing Type 2 Diabetes if you:

Over the age of 45
Are Overweight or Obese
Have a Sedentary Lifestyle
Have a family history of Diabetes
Are African American, Native American, Asian, Pacific Islander, Latina or Hispanic
Gave birth to a baby weighing more than 9 pounds or were diagnosed with Gestational Diabetes

Check out the American Diabetes Association site to help calculate your risk of Diabetes. If you have Diabetes, work with your health care team to make sure you are in control. If you have been diagnosed or told that you have Pre-Diabetes, work with your health care team to control your risk factors. It has been predicted that by the year 2050, 1 out of every 3 Americans will have Diabetes. Don’t wait to be told you have Diabetes, take control of your health now! Join the Stop Diabetes effort.

Remember, you control your health. It will take effort, sacrifice, commitment and hard work, but you’re worth it!

It’s Your Health. It’s Your Life. Make That Change!

~John

And the Winner is…..

November’s Here….It’s Diabetes Awareness Month!

Late Summer Chili

Fiesta Lime Chicken with Avocado

Making Change Requires Brain Work!

Happy Thanksgiving, Diabetes Style!

8120 days and still counting!

Celebrating Diabetes on World Diabetes Day

Celebrating Life AND Diabetes!

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