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Bread crumb alternative? Go nuts!

Posted on March 7, 2016 at 8:02 PM Comments comments (5)
Since nutrition and better eating habits are always a big topic.  I believe that tips for living a healthier and happier life will be the best topic today.
I had someone the other day comment that they heard bread crumbs aren't good for you blood sugar levels.  They ask if this was true? And if so, what are some healthy substitutes they could use when cooking?
Well, since bread crumbs are refined carbs, they can cause your blood sugar to spike. If you want a crunchy crust that's carb-free, try nuts.  Coat meats, fish or veggies in crushed almonds or walnuts or your favorite nut.  But remember: If you're frying your food in oil, be sure to calculate the calories of the oil, as nuts will absorb the cooking oil.  Better yet, don't fry - bake!

Tips for living a healthier, happier life with diabetes

Posted on October 28, 2012 at 5:46 PM Comments comments (197)


Tips for living a Healthier, Happier Life with Diabetes

Q&A
 WHAT'S MY HEART ATTACK RISK?
Q:Ive heard that because I have type 2 diabetes, my risk for heat attack is the same as th at of some who's already had a heart attack.  Is this true?
A:  Yes.  That's because diabetes is itself a risk factor for heart disease and stroke.  Over time, high blood sugar levels can promote the buildup of fatty deposits on blood vessel walls, hampering circulation and hardening arteries.  Also, many people with diabetes have a family history of heart disease, which ups their heart attack risk.  While you cant change those things, you can work on controlling your blood sugar, weight, blood pressure and cholesterol.  Speak with your healthcare team to create a realistic plan. 
-Susan Weiner, RD, MS, CDE, CDN,

BREAD CRUMB ALTERNATIVE?  GO NUTS!
Q: I've heard bread crumbs aren't good for blood sugar levels.  Is this true?  What are some healthy substitutes I can use when cooking?
A:  Since bread crumbs are refined carbs, they can cause your blood sugar to spike.  If you want a crunchy crust that's carb-free, try nuts.  Coat meats, fish or veggies in crushed almonds or walnuts.  But remember:  If you're frying your food in oil, be sure to calculate the calories of the oil, as nuts will absorb the cooking oil.  Better yet, don't fry- Bake!
-Gerald Bernstein, MD

Slice your sandwich this way to cut your appetite

Posted on September 28, 2012 at 3:05 PM Comments comments (241)
Getting more satisfaction from your sandwich could be as simple as slicing into it. 

Cutting certain foods into pieces before digging in could help you feel more satiated and lead you to eat less overall, according to a recent Arizona State University study. In the 301–student experiment, each student was given a whole bagel with cream cheese, or one that was precut into four pieces. Students who received a quartered bagel ate less of it, and also ate less food served at a buffet 20 minutes later. 
“The whole idea is to trick your mindto think you’re eating a lot from a plate,” says Devina Wadhera, a graduate student at ASU who designed and analyzed the study.
 “When food is cut into pieces, it looks like there’s more of it, so our eyes trick our stomach into thinking we are eating a lot more than we actually are.” 
 Experts agree that our minds may be mightier than our tummies in affecting what we eat. “Cognitive effects in eating are very powerful,” says Betty Phillips, Ph.D., provost of ASU, who supervised the research. “Our behaviors are guided by our perception.” 
To feel more satisfied by a single serving of food, keep Wadhera’s tips in mind before devouring your next dish: 

Cut up whole foods before digging in. Instead of cutting off one piece of chicken at a time, try chopping up the whole serving first. This strategy is most effective on foods that are not typically served in small pieces, like meat or pizza, so chopping up your fries probably won’t help. 

You know bite-size? Halve it. To get as many pieces as possible from each portion, cut your sandwich into quarters, not halves, and cut that slice of steak so it reaps as many forkfuls as possible. 

Eat one piece at a time. Eating snack-type foods—like a stack of Pringles or M&Ms—may have conditioned us to overeat in the first place, says Wadhera. “We tend to take fewer bites from [snack foods, and we pop as many pieces as we can into the mouth at the same time.” Retrain yourself by chewing one piece of your food at a time. 

Reclassify your food. Adjusting visual cues trick your mind, but mental strategies can be more purposeful. Telling yourself that a filling side dish (i.e., potato salad) or a snack (i.e., a mid-morning muffin) is a meal changes your perception of what you’ve eaten, which can affect how much you eat later on. On the flip side: If the restaurant bread you mindlessly munch on were to be your dinner, would you choose that, or wait for your real meal to arrive? 

Don’t try thiswith dessert. No matter how the cookie crumbles, researchers are still unsure whether the mind tricks above increase satiety and decrease overall food intake when applied to eating sweets and snacks. “Even though we have shown that [cutting up food into pieces before eating it] might work with meal foods like chicken or sandwiches, we don’t know if this technique will also apply for desserts,” says Wadhera. However, quartering your main meal may lead you to reach for fewer temping foods later on.


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