6 Jun
Dietary Guidelines for Americans -2015-2020
Guideline 1. Follow a Healthy Eating Pattern Across the Lifespan
Guideline 2. Focus on Variety, Nutrient Density, and Amount
Guideline 3. Limit Calories from Added Sugars & Saturated Fats and Reduce Sodium Intake
Guideline 4. Shift to Healthier Food and Beverage Choices
Guideline 5. Support Healthy Eating Patterns for All
For detail information follow the link below
https://health.gov/sites/default/files/2019-10/DGA_Recommendations-At-A-Glance.pdf
5 Jun
Life Lesson during the Pandemic
This is a story from the Bodh katha and the message delivered
applies to today’s situation as well-
Dates back to ancient India- when lord Krishna with his elder brother Balaram and dear friend Sudama were living in the ashram of guru Sandipani.
One day when lord Krishna, Balaram and Sudama had gone to a nearby village and on their way back they had to cross across a forest. As it was getting dark and the villagers had warned them against one demon who becomes active at night and fighting him is impossible, they decided to spend the night on a tree top until day break.
As night fall the three of them settled themselves on a tree top and feel asleep. Late in the night Sudama heard loud noises and woke up. Seeing the other two fast asleep he decided to keep a night watch. Suddenly, he saw a demon approaching them. Sudama got down from the tree and decided to fight him. To his surprise the more he fought the demon the bigger he grew in his size. Unable to keep up Sudama ran away and climbed up the tree.
After a little while Krishna’s older brother Balaram got up hearing all the noise. Balaram is known for his strength and valore. He too was unable to keep up with the demon because the more Balaram tried to beat him up the stronger and bigger the demon became.
Lord krishna who had been sleeping all this time woke up and saw the chaos happening. He jumped from the tree and requested his older brother Balaram to take some rest and allow Krishna to deal with the demon.
Krishna too like the other two started fighting with full strength with the demon. However, he soon realized that instead of fighting, if he just hid himself then the demon is losing its strength as it is no longer growing bigger. Krishna stood behind a tree and watched the demon become smaller and smaller until eventually it was so miniscule and then vanished completely in thin air. The world was free of the demon !
This story in today’s situation applies with the same meaning, if we stay inside we are going to weaken the virus. Research published shows that staying at home and social distancing has positive effect on reducing the number of positive cases. So let us all take a wise step of staying at home and social distancing as much possible to debilitate the virus !
5 Jun
Keeping a Healthy Weight in Older Adults
Some changes that occur as part of normal aging and affect body weight include-
Good News- we can slow down these changes and reduce the negative effects of aging through a healthy lifestyle.
What can we do..
3 Feb
Diabetes Guidelines -2019 Follow the link below for current diabetes guidelines for 2019Diabetes Guidelines
The Plate Method –
Easy way to manage portions: Fill half the plate with greens, in the other half one quarter will be starches and other quarter will be proteins.
My Plate Method
16 Dec
I was recently diagnosed with pre-diabetes. Could you tell me what questions I should be asking my doctor in order for me to be successful in the prevention of type 2 diabetes?
Answer: The most important thing to discuss with your doctor would be about diet and lifestyle changes you will be making to prevent type 2 diabetes.
Some questions to ask would be :
1. If you have a weight issue getting on a diet plan would be beneficial. Ask your doctor about refering you to a dietitian or a diabetes educator.
Watching your carbohydrate intake and understanding portion sizes for every meal is very essential something that a dietitian would be able to help you with.
2. Talk about cooking habits, do you enjoy cooking or do you eat outside? Get information about various cook books for diabetes and options for eating outside.
3. Along with diet comes exercise, plan on a good exercise regimen with your doctor. If you have any other health issues that prevent you from exercising, talk to your doctor about them.
4. Talk to your doctor about your lifestyle, are you extremely busy, or at home and how you can gradually make changes.
5. Discuss how often will you be checking your blood glucose, if you need any medications and how often will you be following with your health care providers.
6. Find information about various community programs and support groups you can join for additional guidance.
6. Discuss about payments and insurance options.
It is not easy to accept that you can be at a risk of developing diabetes and family support becomes very important during this time. I would advice you to take a family member or a friend along. Doesn’t hurt to have an extra pair of listening ears for all the instructions.
4 Jan
To access this article, please choose the option below:
16 Oct
Q) I was recently diagnosed with pre-diabetes. Could you tell me what questions I should be asking my doctor in order for me to be successful in the prevention of type 2 diabetes?
Answer: The most important thing to discuss with your doctor would be about diet and lifestyle changes you will be making to prevent type 2 diabetes.
Some questions to ask would be :
1. If you have a weight issue getting on a diet plan would be beneficial. Ask your doctor about refering you to a dietitian or a diabetes educator.
Watching your carbohydrate intake and understanding portion sizes for every meal is very essential something that a dietitian would be able to help you with.
2. Talk about cooking habits, do you enjoy cooking or do you eat outside? Get information about various cook books for diabetes and options for eating outside.
3. Along with diet comes exercise, plan on a good exercise regimen with your doctor. If you have any other health issues that prevent you from exercising, talk to your doctor about them.
4. Talk to your doctor about your lifestyle, are you extremely busy, or at home and how you can gradually make changes.
5. Discuss how often will you be checking your blood glucose, if you need any medications and how often will you be following with your health care providers.
6. Find information about various community programs and support groups you can join for additional guidance.
6. Discuss about payments and insurance options.
It is not easy to accept that you can be at a risk of developing diabetes and family support becomes very important during this time. I would advice you to take a family member or a friend along. Doesn’t hurt to have an extra pair of listening ears for all the instructions.
10 Oct
I have pre-diabetes and have been doing a pretty good job of exercising outdoors during the spring and summer months. Now that the weather is starting to cool down, I am trying to determine what I can do for physical activity in the colder months. Suggestions?
Answer: Since the weather will be restricting your outdoor activities, unless you are a peron who can once in a while brave the cold and go out for a walk. You can always experiment with something you have never tried before for physical activity:
While it is challenging to stay active in winter, it is important to remember that any light activity within the house can also contribute towards being physically active for example:
Hope these help you keep going!!
25 Sep
Q) My husband has diabetes and this time of year we attend a lot of football games. Before the game we often will meet up with friends for tailgating parties. Can you give me some healthy ideas of what we can eat during the tailgate?
Here are some ideas for healthy tailgating:
v As tailgate parties involve a lot of grilling, choose lean meat like chicken without the skin, turkey, meatless burger which are usually made of soybeans or veggie burgers.
v Go for whole wheat buns instead of regular buns.
v Use mustard or horseradish sauce (if you like that zing!!).
v Add a couple tomato slices, cucumber and some shredded lettuce, to make it tasty. You can also grill the vegetables before adding them on the burger.
v If you have the option of chipping in a few food items than you can get- whole grain chips, pita chips, a bean dip instead of fattening dips. You can also carry a tray of fruit or vegetable kebabs.
v If you are just attending it fill up your plate ones and savor the food by eating it slowly.
v Invest more time talking to friends.
v Stay away from the serving table.
v Drink water, squeeze in a lemon for taste. Stay away from soft drinks and colas as much as possible.
19 Sep
Diabetes runs in my family and I think this puts me at risk. Could you tell me what are the symptoms of type 2 diabetes?
Type 2 diabetes is a condition marked with high blood sugar in the blood. In type 2 diabetes the body does not respond well to insulin, so the blood sugar does not enter the cell to be stored as energy causing hyperglycemia (excess blood sugar). As a result the pancreas produces more and more insulin but it is not enough to keep up with the body’s demand.
The goal is to manage the blood glucose level to normal.
Below is a table to refer to the recommended blood glucose goals for diabetes by the American Diabetes Association (ADA) and the American Association of Clinical Endrocrinologists (AACE):
| Goal | ADA | AACE |
| Pre-prandial (before eating) | 90-130 mg/dl | 110 mg/dl |
| Post-prandial (1-2 hours after beginning to eat) | < 180 mg/dl | 140 mg/dl |
nutrinomics 