Nutrition Blog for info on Diabetes Education and Prevention

World Diabetes Day 2016

November 14, 2016 By John Lamberson Leave a Comment

The month of November we celebrate Diabetes Awareness Month and to cdc-diabetes-infomatic-2014 day is World Diabetes Day. These celebrations are held to raise awareness of the disease and to help find a cure. Those are great goals to celebrate. But let’s get personal. What does diabetes mean to you? With more than 29 million Americans, almost 1 in 11, having diabetes, chances are you or someone you know may have diabetes. Or, are you like the 1 out of 4 people with diabetes that are not aware they have it? How has diabetes affected your life? We’d love to hear your stories, both good and bad, about diabetes.

Please share them with us!

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

~John

10 Ways to Reduce Breast Cancer Risk

October 25, 2016 By Angie Lamberson Leave a Comment

Digital Image by Sean Locke Digital Planet Design www.digitalplanetdesign.com

October is Breast Cancer Awareness Month. Seeing pink? I’m sure you’ve noticed that pink is everywhere this month– the potato chips bags, Facebook profile pictures and even on the football fields. Companies and charities are donning pink ribbons to increase awareness of this deadly health threat. While I support the cause of awareness, I could rant all day about the placement of a pink ribbon on a fried chicken bucket. Instead, I want to focus on what we women can do to protect ourselves against this serious disease. Below are 10 steps women can take to lower risk for breast cancer.

1. Eat less saturated & trans fats and replace with monounsaturated fats. Saturated and trans fats can increase cancer risk while monounsaturated fats may lower the risk.

Saturated fats: Eat less whole milk, fatty cuts of meat, butter, lard, fried foods and fast food.

Trans fats: Eat less stick margarine, chips, snack crackers, fried foods and fast food.

Monounsaturated fats: Eat more olive oil, canola oil and nuts. Make olive or canola oils your choice for cooking and use them to make your own salad dressings. Eat a handful of any unsalted or lightly salted nuts each day.

2. Limit your intake of processed foods. The less that has been done to your food, the better. Choose your lean meat and protein foods from the dairy or butcher area instead of the packaged meat or deli area. Foods high in nitrates (hot dogs, bacon, sausage, deli meat) may increase cancer risk.

3. Aim for 2 to 3 cups of vegetables & 3 pieces of fresh fruit every day. Anti-cancer nutrients are abundant in fruits and vegetables. Eating these antioxidants and phytochemicals can provide your body with all kinds of protective benefits. You cannot get the same benefit from a pill or supplement, no matter what the salesperson tells you!

4. Choose whole grains. A high fiber intake may reduce breast cancer by reducing estrogen levels. Choose brown rice and whole wheat breads, cereals, tortillas and pasta. Limit biscuits, white bread products and packaged rice/pasta mixtures.

5. Eat fatty fish at least twice a week. Salmon is one of the highest sources of omega-3 fatty acids (canned salmon works well too!). Bake, broil, pan fry in olive oil or grill it.

6. Limit alcoholic drinks to no more than 1 a day. Alcohol is the one of the largest dietary risk factors because it increases estrogen levels. If you do choose to have a drink, red wine or dark beer are better choices due to their phytochemical content. One drink serving is:

Beer – 12 oz (one bottle)
Wine – 5 oz (a very small glass)
Liquor – 1oz (one shot glass)

7. Keep a healthy weight. Studies show that mid-life weight gain contributes significantly to the risk of breast cancer.

8. Exercise! Aim for at least 45 minutes of activity at least 4 days a week. Schedule it and make it part of your weekly routine.

9. Don’t smoke: If you are a smoker, quit.

10. Breast feed your babies: It reduces your risk of ever getting breast cancer and reduces your babies’ risk of ever developing obesity, diabetes or cancer.

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

~ Angie

Warm Gingerbread Smoothie Recipe

October 18, 2016 By Angie Lamberson Leave a Comment

Recipe/Photo source:
www.runningwithspoons.com/2015/12/05/warm-and-creamy-gingerbread-breakfast-smoothie/

We found this recipe while we were searching for fall recipes to feature on the WRVS FM Radio station (on the campus of Elizabeth City State University) with Sheila Lee. We do not share recipes that we have not tried, so John went to the store yesterday to purchase unsulphured blackstrap molasses as we did not have any on hand. He returned and made a batch of this for us to sample….our consensus is that it is delicious! We even had our teenage daughter who is sometimes picky try it and she loved it too. Now, mind you, fall has not yet arrived here in Northeastern North Carolina and the temps have been in the upper 80’s. But, I can imagine this being perfect in the winter, especially after a run in the crisp winter air.

Our teenager actually shared the recipe on the air this morning as it was her favorite of the four recipes that we featured today on the show. Sheila Lee was excited to have a kid tested, kid approved recipe on the show today.

John made another batch this morning and we took it into the radio station for Sheila to sample. She actually sampled it live on the air and loved it too! She even took some home for her husband to sample and she reported back to us this afternoon that he gave his approval.

To sum it all up, this is a delicious fall/winter smoothie that is:

Thick, creamy & warm as well as easy to make
Perfect for cool mornings
A great source of protein, fiber, iron and calcium. Very high in potassium.
Very low in saturated & trans fats

We analyzed the nutrition info and it is as follows:

Nutrition Facts:

Makes 1 serving

1 serving = ~10 oz

Calories: 400

Total Fat: 14 gram Cholesterol: 0 mg Total Carbs: 65 grams

Saturated Fat: 1.0 gram Sodium: 160 mg Dietary Fiber: 7 gram

Trans Fat: 0 gram Protein: 16.5 grams Sugars: 29 grams

Kudos to Amanda with “Running With Spoons” who developed this recipe. Here is the link to her recipe: http://www.runningwithspoons.com/2015/12/05/warm-and-creamy-gingerbread-breakfast-smoothie/

Reduced Sodium Cowboy Caviar

September 21, 2016 By Angie Lamberson Leave a Comment

This is a reduced sodium version of Cowboy Caviar (bean salsa). It is a delicious, colorful, fresh & healthy appetizer that is perfect for Saturday tailgating or Sunday football viewing parties.

Ingredients:

1 (15 oz) can Black Beans (Drained & Rinsed)

1 (15 oz) can Garbanzo Beans (Drained & Rinsed)

1 (15 oz) can White Corn, No Salt Added

2 Cans Rotel Diced Tomatoes & Green Chilies, No Salt Added Mild (Do Not Drain)

1/2 cup Italian Dressing

1/4 cup vinegar (we prefer Apple Cider flavor)

1 cup diced Cilantro

Directions: Mix all items together in an airtight bowel. Refrigerate (preferable overnight).

Nutrition Facts:

Amount Per Serving (12 servings)

Calories: 160
Total Fat: 5.7 g
- Saturated Fat: 0.8 g
- Polyunsaturated Fat: 3.0 g
- Monounsaturated Fat: 1.2 g
Cholesterol: 0 mg
Sodium: 200 mg
Potassium: 238 mg
Total Carbohydrate: 22 g
Dietary Fiber: 6 g
Protein: 6 g

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

Chicken Salad Morocco

September 20, 2016 By Angie Lamberson Leave a Comment

Spice things up at lunch with this Moroccan chicken salad recipe! Moroccan food is a mixture of Mediterranean, Arabic and North African cuisine. A wide range of both Mediterranean and tropical fruits and vegetables grow in Morocco. Moroccan food consists of a wide range of spices and fruit is most often served as dessert.

Ingredients:

2 lbs boneless, skinless chicken breasts (4 cups shredded cooked chicken)

1 cup slice almonds (5 oz)

1 cup chopped dried apricots (7 oz)

1/2 cup light mayonnaise

2 T lemon juice

1/8 t cayenne pepper

1/4 t cinnamon

1/2 t coriander

1/4 t cloves

1/8 t nutmeg

Dash salt

1/2 t black pepper

Directions: Cook chicken. For this recipe, I purchased 2 pounds of chicken breast tenders and baked them at 350 degrees for approximately 20 minutes (turn the tenders halfway through during cooking).

Mix chicken and all remaining ingredients in a large bowl. Refrigerate at least 1 hour prior to serving. Enjoy!

Nutrition Facts:

Amount per Serving (9 Servings)

Calories: 250

Total Fat: 12.6 g

Saturated Fat: 1.1 g

Polyunsaturated Fat: 4.1 g

Monounsaturated Fat6.0 g

Cholesterol: 46 mg

Sodium: 143 mg

Potassium: 453 mg

Total Carbohydrate: 15 g

Dietary Fiber: 3 g

Protein: 21 g

High in Vitamin B-6, Vitamin E & Niacin

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

South of the Border Potato Omelet

September 18, 2016 By Angie Lamberson Leave a Comment

Here is an easy egg & potato recipe to start your day. Eggs are an excellent & inexpensive source of high quality protein. Each has about 80 calories & 7 grams of protein. They are a great source of vitamins A & D, iron, the carotenoids, lutein & zeaxanthin (help to reduce risk age-related macular degeneration) & choline (helps improve brain function). The most common question that we get about eggs is, “But, don’t they raise cholesterol?”. To answer that, the most recent research has found that egg consumption is not associated with an increase in cholesterol levels. Actually, a diet lower in saturated fats is a more effective recommendation for the prevention & treatment of high cholesterol. Thus, it is more important to limit the high saturated fats foods that are commonly served with the egg (bacon, sausage) or cooked with the egg (butter) than the actual egg. Prepare your eggs without fat (boiled) or use non-stick spray or olive oil when cooking to help keep saturated fat intake low.

Ingredients:

1 medium potato, scrubbed & diced

1/3 cup minced onion

2 T diced green pepper

1 T olive oil

Dash salt

Dash pepper

2 eggs, lightly beaten

1/2 cup egg substitute

Directions:

In a large non-stick skillet, saute potatoes, onions & green pepper in margarine for 20 minutes, over low heat, stirring occasionally, until potatoes are tender & lightly browned.
Stir in salt & pepper. Cook, stirring 2 to 3 minutes or more.
Pour eggs into skillet, tilting pan so eggs flow evenly through & around potato mixture.
Cook until set. Loosen edges & fold in half. Slide onto serving dish. Serve with salsa if desired. We recommend a side of sliced tomatoes or fresh fruit.

Nutrition Facts:

Amount Per Serving (2 Servings)

Calories: 250
Total Fat: 11.6 g
Saturated Fat: 2.6 g
Polyunsaturated Fat: 1.6 g
Monounsaturated Fat: 6.8 g
Cholesterol: 186 mg
Sodium: 280 mg
Potassium: 627 mg
Total Carbohydrate: 20 g
Dietary Fiber: 3 g
Protein: 14 g

High in Vit A, Vit D, Vit B-12, Vit B-6 & Vit C

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

Pierogies with Spinach & Tomatoes

September 17, 2016 By Angie Lamberson Leave a Comment

Here is a quick & easy pierogie recipe made with spinach & tomatoes. Perfect for a Meatless Monday (or any day!). Pierogis (pronounced Pi-roh-ghees) are filled dumplings that originated in Eastern Europe. They are made with unleavened dough and can be filled with potato, sauerkraut, ground meat, cheese and/or fruits. Also, they are often served with a topping, such as melted butter, sour cream or sauteed onions.

You can make your own pierogies or buy them in the freezer section of almost any grocery store (usually near the frozen potatoes). We like Mrs. T’s brand: http://www.mrstspierogies.com (in a blue box). They are inexpensive and make very quick and easy meals. There are tons of ways to cook them! Here is one of our favorite ways to cook pierogies:

Ingredients:

1-12 packs box of Mrs. T’s Classic Cheddar pierogies

1/2 of a 1# bag of frozen chopped spinach or 2- 10 oz. boxes frozen spinach (about 3 cups)

2 T olive oil

1 red pepper, chopped

1 small onion, chopped

2 gloves garlic, minced

1-14 oz can no salt added diced tomatoes (do not drain)

Parmesan Cheese

Directions:

Place the spinach in a microwavable bowl and heat approximately 4-5 minutes until it no longer feels frozen. Sauté onion & red pepper garlic in olive oil in a large skillet (cast iron works well) until the onion is transparent. Add the garlic & saute for approximately minutes. Add the canned tomatoes with their water (do not drain) & the spinach. Cover the mixture and turn down the heat to low/simmer. Place the pierogies in a large bowl containing hot tap water. Allow to sit in the water for about 3 minutes. Pour off the water and re-add hot water (to warm them up) & allow to warm until they no longer feel frozen inside. Pour off the water and add the pierogies to your tomato/spinach saucepan mixture. Allow to simmer on a low temp for 5-10 minutes and then serve topped with parmesan cheese. This will make 4 servings (3 pierogies each).

Nutrition Facts:

Amount Per Serving (4 Servings)

Calories: 315
Total Fat: 9.2 g
- Saturated Fat: 1.2 g
- Polyunsaturated Fat: 0.6 g
- Monounsaturated Fat: 5.1 g
- Cholesterol: 6.0 mg
Potassium 109 mg
Sodium: 685 mg
Total Carbohydrate: 52 g
Dietary Fiber: 7 g
Protein: 10 g
High in both Vitamin A & Vitamin C!

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

Breastfeeding with a Dad

August 29, 2016 By John Lamberson Leave a Comment

Big brother checking out lil’ sis, 2003

Since my last blog about the importance of starting early on the road to good nutrition, I have received many questions about breastfeeding. One that keeps recurring is, “You’re a dad. Why are you so into breastfeeding?” Well, lets get this straight. I’m a Dad but not a Breastfeeding Dad, at least in the literal sense! The question I keep getting refers more to the inability of the father to provide the same type of nourishment mothers can provide. While I can talk about the benefits of breastfeeding from a physical, mental and emotional state, it is true I can not talk about it from a personal state. But, what I can talk about is how the father can benefit from and provide benefit to the nursing mother. When our first child was born, there was no question that “we” would breastfeed. Being dietitians, many people expected that from us. What we didn’t expect was the difficulty, frustration and anxiety that came with it. It was our first child, so naturally, we were a little cautious about every thing. Because he gained weight slowly after we left the hospital, Angie worried about her breastfeeding techniques, was she making enough milk, was he not latching on correctly, should she just give up and go with formula? Next came the problem of thrush, a fungal infection in the baby that can spread to the breast, making feeding painful.

Daddy with Jonathan 2001-First UVA Game Edited

First UVA football game~ 2001

Things eventually eased up and became much more enjoyable and manageable. As the father, and unable to truly share in the process, I did all I could to support and comfort Angie. I knew she was tired and needed her rest so when the baby cried, I’d make sure I got up to get him. That way, I could have a small bonding time with him, singing him the “Good Ol’ Song”…(yep, that song that you sing at Virginia football games when they score a touchdown!)…as we walked through the house to deliver to mom. I’d put him back in his crib when he had finished his snack and made sure I changed diapers any time he needed it. I saw my role as Dad to provide the support for Mom. That included, and still includes, cooking, cleaning, and doing laundry. What it didn’t include was mixing formula, warming formula, checking formula to be sure it was not too hot, not too cold, but just right. I didn’t have to clean up bottles, nipples, and other paraphernalia associated with using formula. Anything I could do to make things easier for Angie was what I wanted to do. This is the team approach we have always subscribed to. Plus, it teaches children that every person has a responsibility in the family and we must all pitch in and do our part.

Reading Elmo’s “Shall We Dance?”

All the difficulties we experienced with our first certainly made the second much easier to deal with. We continued with the same pattern of assistance. Most of the difficulties we had the first time around did not occur the second time. But now, having two little ones meant quadruple the responsibility and more fatigue. Keeping on top of things, providing support and encouragement helps to ease the frustration levels. What a great learning experience.

I continue to recommend and discuss breastfeeding to all expectant mothers. There are some mothers that can not breastfeed and others that choose not to. That’s fine. You have to do what you can to help your child the best way possible. But at least have the discussion about breastfeeding with a health care provider. Learn all you can about it. And dads, provide the support that the mother of your child needs.
It may not be easy but parenting is not easy. Teamwork is key!

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

~John

Fueling Youth Athletes to Maximize Performance

August 23, 2016 By Angie Lamberson Leave a Comment

To maximize your youth athlete’s performance in the classroom AND on the field, it is important to pay attention to the foods we eat. Proper fueling and nutrition can help them feel better, be more alert and learn more. During competition, adequate nutrition can help your child athlete stay injury free or recover quicker if injured. Good nutrition does not have an off-season. To get the most benefit, you need to start now and continue throughout the year. Remember, you set the example for your family!

Ahhhh….our favorite time of year—fall sports! We have compiled information that we use for our own children who are active in sports as well as in our work with schools and youth sports teams. For these talks, we have brought in “urine specimen” cups for the athletes to view how their urine looks when they are well and not-so-well hydrated. The kids go nuts when John tries to drink the “specimens”, but it does help them to remember this easy way for them to gage their own hydration status

The Nutrition Playbook:

1.Start each day with Breakfast!

Any food can count towards breakfast. Be sure to include fruit, grains, proteins and dairy.

2. Focus on powerhouse foods:

Fresh or Frozen Fruits and Vegetables: give your body the energy and nutrients you need to stay active, focused and healthy
- Aim for 2 pieces of fresh fruit and 1-2 cups of Vegetables everyday. Fruit juices are a source of liquid and nutrients but more benefit comes from eating the whole fruit.
Lean Sources of Protein: provide the nutrients needed to help build new muscle and repair damaged tissues. Baking, grilling, broiling boiling or steaming are great ways to prepare meats. Lean choices include:
- Fresh or frozen Fish, Canned Tuna or Salmon
- Skinless Chicken Breast
- Eggs
- Peanut Butter
- 1%, 2% or Part Skim Cheese
Whole Grains, breads and cereals: are great source of vitamins, minerals and fiber. They provide a strong source of Carbohydrates, the body’s preferred fuel source! Sources include:
- Oatmeal, Grits or Whole Wheat Cold Cereals
- Whole Wheat Breads, English Muffins, Tortillas
- Wheat Pasta, Brown Rice

3.Drink 8 oz. of 1% or Fat Free Milk or Eat Yogurt at least twice everyday!

Milk supplies protein and carbohydrate and is an excellent source of calcium, potassium and many other important nutrients!

4. Plan on adding snacks during the day to fit around practices and games

Snack Ideas: [Good to use as pre or post game snack!]
- Peanut Butter Crackers, graham crackers or sandwich with a Banana and Glass of Milk
- Cup of Yogurt, piece of fruit, and pretzels with water
- Cup of Yogurt with granola cereal
- 3 Fig Newton’s with a glass of water or milk
- Cheese and crackers, grapes, and water
- Homemade Trail Mix:
  - Handful of nuts (any type will work) mixed with a ½ handful of dried fruit (raisins, cranberries, apricots, etc.)
- Celery and or Apple with peanut butter
- Cereal and low fat milk. Add some fruit!

5. Limit Fast Foods! While convenience and price makes eating fast food desirable, most restaurant meals short change you in fruits and vegetables. In addition, they often contain excessive amounts of sodium. If you choose fast foods, make sure to add fresh fruit to the meal. Choose Low Fat (1%) or Fat Free (Skim) milk in place of sodas or tea.

6.Stay hydrated during the day by drinking plenty of fluids.

You should be urinating at least every 2-3 hours. Sports drinks may help some, but your first choice should be water. You can monitor urine color to get a better idea of how well hydrated you are. Try to keep urine color between the numbers 1 and 3. (See chart below)

7. Rest and Recovery! Games and practices can make it difficult to keep a regular sleep pattern. It is important to get proper rest to help reduce risk of injuries and provide for time to recover from training. Get a jump on nutrition by planning meals and snacks in advance to help when time becomes limited.

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

Use Blood Sugar Monitoring for Health and Safety!

August 19, 2016 By John Lamberson Leave a Comment

Blood Sugars can be too low in older diabetics Nice response from Dr. Komaroff in answering a question from one his readers. (Saw this in the Wednesday, August 17, 2016 edition of The Virginian-Pilot). Older people with diabetes definitely need to speak to their physicians about what target blood sugar levels should be. While having chronically high blood sugars is bad over the long term, hypoglycemia, low blood sugar, can cause immediate problems! You must treat low blood sugars with a sense of urgency. Blood sugar monitoring is important. As we age, our ability to feel low blood sugars can diminish. Often, the older patient with diabetes may be taking multiple medications for a variety of health issues. This too can inhibit the body’s response to recognizing low blood sugar levels. Because of these issues, the recommendation is to allow blood sugar levels to run a little higher for this group. Dr. Komaroff details that very well in his column.

But, I would take it a bit further. To be sure of blood glucose levels, you must check! Use a blood glucose monitor to track how your body responds to your diabetes medicine, dietary changes and activity levels. For people with Medicare coverage blood glucose monitoring is approved for one glucose check a day, unless you are on insulin. With insulin use, you are typically granted 3 times a day approval. Regardless of the coverage, if you are on hypoglycemic medications, it is extremely important to regularly check blood glucose levels. Blood glucose monitoring can be an expensive part of your diabetes management program. But, it is a vital part! To make the most of your effort, keep a record of your results and be sure to take those results with you when you see your physician or diabetes educator. Identifying trends in your glucose levels can help to provide better blood glucose management and keep you healthy and safe. Be an active participant of the health care team.

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

~John

World Diabetes Day 2016

10 Ways to Reduce Breast Cancer Risk

Warm Gingerbread Smoothie Recipe

Reduced Sodium Cowboy Caviar

Chicken Salad Morocco

South of the Border Potato Omelet

Pierogies with Spinach & Tomatoes

Breastfeeding with a Dad

Fueling Youth Athletes to Maximize Performance

Use Blood Sugar Monitoring for Health and Safety!

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