Thursday, June 30, 2011

The 25 Lowest Carb Veggies

This list (from DLife.com) will help you when you're planning dinner or ordering at a restaurant.

XOXO
Eileen


# 1-  ARUGALA  -It contains 2g of carbs in a 50-gram portion. One cup of arugula contains 1g of carbs.


# 2-  CUCUMBERIt contains 1g of carbs in a 50-gram portion. One-half cup of sliced cucumber contains 2g of carbs.


# 3-  BROCCOLI RAABIt contains 1g of carbs in a 50-gram portion. One-half cup of cooked broccoli raab (also spelled "rabe" and also sometimes called "rapini") contains 3g of carbs.


# 4-  ICEBERG LETTUCEIt contains 2g of carbs in a 50-gram portion. One cup of shredded iceberg lettuce contains 2g of carbs.


# 5- CELERYIt contains 2g of carbs in a 50-gram portion. Two medium stalks of celery contains 2.5g of carbs.


# 6- WHITE MUSHROOMS- They contain 2g of carbs in a 50-gram portion. One-half cup of raw sliced white mushrooms contains 2g of carbs.


# 7- RADISHES- They contain 2g of carbs in a 50-gram portion. One-half cup of sliced raw radishes contains 2g of carbs.


# 8- TURNIPSThey contain 2g of carbs in a 50-gram portion. One-half cup of cooked turnips contains 4g of carbs.


# 9- ROMAINE LETTUCEIt contains 2g of carbs in a 50-gram portion. One cup of shredded romaine lettuce contains 1.5g of carbs.


# 10- ASPARAGUSIt contains 2g of carbs in a 50-gram portion. One-half cup of cooked asparagus contains 3.5g of carbs


# 11- GREEN PEPPERIt contains 2g of carbs in a 50-gram portion. One-half cup of sliced green peppers contains 2g of carbs.


# 12- OKRAIt contains 2g of carbs in a 50-gram portion. One-half cup of cooked sliced okra contains 3.5g of carbs.


# 13- CAULIFLOWERIt contains 3g of carbs in a 50-gram portion. One cup of cooked cauliflower contains 5g of carbs.


# 14- YELLOW PEPPERIt contains 3g of carbs in a 50-gram portion. One-half cup of sliced yellow pepper contains 3g of carbs.


# 15- CABBAGEIt contains 3g of carbs in a 50-gram portion. One cup cooked shredded cabbage contains 8.5g of carbs.


# 16- RED BELL PEPPERIt contains 3g of carbs in a 50-gram portion. One-half cup of sliced red pepper contains 3g of carbs.


# 17- BROCCOLI- It contains 4g of carbs in a 50-gram portion. One cup of cooked chopped broccoli contains 11g of carbs.

# 18-SPINACHIt contains 4g of carbs in a 50-gram portion. One-half cup of cooked spinach contains 3.5g of carbs.

# 19- BEETSThey contain 4g of carbs in a 50-gram portion. One-half cup of sliced canned beets contain 12.5g of carbs.

# 20- GREEN BEANSThey contain 4g of carbs in a 50-gram portion. One-half cup of cooked green beans contains 5g of carbs.

# 21- CARROTSThey contain 5g of carbs in a 50-gram portion. One-half cup of carrots contains 6g of carbs.


# 22- KALEIt contains 5g of carbs in a 50-gram portion. One-half cup chopped cooked kale contains 4g of carbs


# 23- SUGAR SNAP PEASThey contain 5g of carbs in a 50-gram portion. One-half cup of whole raw sugar snap peas contains 1g of carbs.


# 24- ONIONSThey contain 7g of carbs in a 50-gram portion. One-half cup of cooked onion contains 11g of carbs.


# 25- CORNIt contains 10g of carbs in a 50-gram portion. One medium ear of corn contains 26g of carbs. (Okay, that's not really low carb at all, but that's why it's number-25!)


Tuesday, June 28, 2011

Ready for a Tune-Up?


Hey!

All of you diabetics out there know how hard it can be sometimes to stay motivated to maintain blood sugars. Sometimes taking care of myself just feels overwhelming and I get very anxious (which raises my blood sugars). Its so hard to break the cycle and get back into a rhythm of good blood sugars.

 In nursing school, I have taken care of a bunch of kids over in the Children's Hospital with advanced process Cystic Fibrosis. About once a year (and sometimes more often) these kids come in to the hospital for a 2 week "tune-up" to boost their chronic disease care. During the tune-up, they get IV antibiotics, bolus feeds, extra pancreatic enzymes for digestion, all sorts of respiratory therapies, and a variety of other medical and nursing interventions. Though this sort of hospital stay and "tune-up" isn't really applicable to diabetes, I sort of apply the same idea to my own care when I am feeling really unmotivated and unmanaged. I think the idea of a yearly "tune-up" can actually apply to all different types of chronic illness... and more often in the case of diabetes! 

To really perform a diabetes "tune-up," you need to have 3-5 consecutive days with a relatively empty schedule so you can devote much of your time to your blood sugars. Once you get back in control, management gets a lot easier, but for those first few days I feel like I need a lot of concentration.

 My tune-up involves giving up coffee for a 3-5 days, drinking half my body weight in ounces of water per day (this is about 2-3L of fluid which is the recommended amount of intake for most people), doing 1 hour of cardio exercise every single day, scheduled sleeping (8 hours per night!), eating at specific times (routines are great for blood sugars!)  and trying to eat a reduced number of carbohydrates per day.  I am NOT suggesting a no carb diet.... simply saying that if your blood sugars are high, try reducing the number of carbohydrates you consume by eating whole grains and "slow carbs" rather than sugar and "fast carbs. This hyper-focused approach helps me reign in those high and low blood sugars for a few days and get back to a level of management that is easy and carefree : ) Its also a really good idea to write down each and every blood sugar and everything you eat. This will help you track patterns of highs and lows, and also helps to identify health behaviors that you may not realize (such as snacking before checking your blood sugar!). Personal reflection is timely and sometimes difficult for people to do on a daily basis, so trying it during your "tune-up" is a good way to schedule it in. 

When I try to "tune-up" and really change my approach to my care for the better, I always schedule an appointment with the dietician over at the hospital. Though we all know how to count carbohydrates and feel like we could perhaps be a dietician for somebody else just based on the sheer number of hours we have spent listening to one, it is good to return each year because they can help re-educate and counsel us to make the best decisions for our bodies.


Think you know how to count carbohydrates?? TAKE THE QUIZ! http://www.dlife.com/diabetes/quiz/showQuiz.html?quizId=7


GET BACK IN BALANCE!

XOX Eileen

Monday, June 27, 2011

Other DLife Bloggers Talking about Traveling!

Hey Guys!

I love it when other bloggers have the same thing on their minds as I do! Its a great opportunity to share and learn from one another on subjects that seem simple to some people, but affect our lives as diabetics greatly. See what I wrote about summer traveling with Diabetes (posting titled DLife: How to Prepare for Summer Vacation dated on May 21st) and then click on the links below to see what other bloggers are saying about their experiences with traveling.

Kelly Kunik from http://diabetesaliciousness.blogspot.com blogged on June 21st (My Diabetes Travel To-DO)  and June 22 (Traveling with Diabetes- The Morning Of...) 


Cara from http://countrygirldiabetic.blogspot.com blogged on June 9th (Opting Out) 

 I must say, others seem to feel the frustration related to traveling more emphatically than I, but I am guessing I could learn something from their approach to traveling. Sometimes I am too relaxed when it comes to diabetes management so I am eager to continue the dialogue! If any of you have ideas for me, comment or shoot me an email! I will be able to try out your pointers during my travels over the 4th of July weekend.


Love you guys!

Eileen