7 Steps to my healthy diabetes control

I get a lot of email asking me how do I manage my diabetes. Here's my plan!

Remember one size does not fit all. Remember to check with a healthcare professional to be sure.

1. Moderate exercise daily. Exercise is good for your diabetes. But if you are not use to exercise then start in moderation. 15 minutes gentle walking each day will ease you into a regular exercising pattern.

2. Portion control is a key. Reduce the amount of food on your plate so you gradually eat less and start to lose weight. Drink a glass of plain water or a sugar-free drink before your meal to take the edge of any hunger pains. Keep fish and lean meat and poultry portion to about 3 ounces (or the size of a deck of cards). Bake, broil, or grill it.
Eat 5 times a day

3. Visit your doctor regularly and get you HA1C. You know the "they'll know if you have been cheating test"!

4. Check the carbohydrates of the foods you are eating – lower is better. Knowing what each food contains helps maintain your blood-sugars. Eat healthy foods such as fruits and vegetables, fish, lean meats, chicken or turkey without the skin, dry peas or beans, whole grains, and low-fat or skim milk and cheese. Eat foods that have less fat and salt.

5. Drink at water every day. If you keep a bottle of water with you and sip frequently you'll be surprised how much you do drink throughout the day.
6. Cook with monounsaturated fats like canola and olive oil.

7.Take your diabetic medicines even when you feel good. Check your blood glucose. You may want to test it one or more times a day. Check your blood pressure if your doctor advises.

Of course portion control is key for me!




Chicken and Spinach Salad of LOVE
This salad is a light and refreshing combination. It's so unusual, your guests will rave about the flavors!

6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 c. cooked and cubed chicken
2 c. fresh strawberries
Dressing:
2 T. balsamic vinegar
3 T. orange juice
1-1/2 T. canola oil
1/4 t. dry mustard
1/3 t. poppy seeds
1 t. honey
Mix dressing ingredients and refrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken, and strawberries. Serve with dressing.

Servings: 4

Per Serving: 129 Cal (36% from Fat, 8% from Protein, 57% from Carb); 3 g Protein; 6 g Tot Fat; 0 g Sat Fat; 20 g Carb