Lactose Intolerance – African Americans Have the Most To Lose

July 25th, 2010 . Posted in Food and Nutrition | No Comments »
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Lactose intolerance  is often a misunderstood condition. Lactose intolerance occurs when you have a lower level of the enzyme lactase, which is needed to digest milk sugar.

Many African-Americans are avoiding dairy, particularly milk, because they think they are lactose intolerant. Usually, the notion of lactose intolerance and avoiding dairy comes from dietary habits learned early in life. As a result, African-Americans are missing out on the many health benefits milk products offer. For example, there is a growing body of evidence that suggests dairy may play a role in reducing the risk of high blood pressure, heart disease, obesity, type 2 diabetes, and colon cancer. The National Medical Association, the nation’s oldest and largest organization of African-American physicians, recommends that African Americans consume 3-4 servings of low-fat dairy per day.

 The good news is that lactose intolerance is not an all-or-nothing condition. It’s a matter of degree. What you self diagnose as lactose intolerance is more closely related to lactose maldigestion  —a condition that about 75 percent of all African-Americans have. But, by following a few simple strategies, you can take dairy foods daily and get all the health benefits without all the suffering.

Try these “Eight Great Tips For Tolerance” to help get your 3–4 recommended servings daily.

 Eight Great Tips for Tolerance

1. Start small. Don’t try to drink a glass of milk at one time. Begin with a small portion and slowly increase the serving size. For example, add a small amount of low fat milk to your coffee or hot chocolate.

2. Spread it out. Have small portions of dairy spread throughout the day. Add low-fat milk to your scrambled eggs or make grits with low-fat milk instead of water. Wrap beans and low-fat cheese in a tortilla for lunch; add a little shredded cheese to your salad.

3. Pair the dairy. Drink milk with meals instead of on an empty stomach. Solid foods slow digestion and allow your body more time to digest the lactose, which helps prevent symptoms.

4. Say cheese. When milk is made into cheese, most of the lactose is removed. Aged hard cheeses, such as cheddar, colby, Swiss and Parmesan, are particularly low in lactose. Add low-fat cheddar to your favorite cornbread recipe or serve rice and beans with colby.

5. Get a little culture. Cultured dairy products, such as yogurt with live active cultures, contain “friendly” bacteria that help digest lactose. Incorporate non-fat yogurt into a refreshing mango-and banana smoothie for a great-tasting way to start the day.

6. Reduce it. Look for lactose-free or lactose-reduced milk in the dairy case. It tastes the same as regular milk. Or “spike” your milk with a few lactase enzyme drops that are available in most drug stores. That will reduce the lactose in the milk.

7. Make it easy. Buy dairy digestive supplements (lactase caplets) at your drug store. If you take the caplets before you eat dairy foods, they can help you digest lactose easily.

8. Go to the pros. See your doctor for a diagnosis of your symptoms. Then, talk to your doctor or consult with a registered dietitian to learn how you can incorporate dairy foods into your diet.

The African American Guide To
Living Well With Diabetes

June 19th, 2010 . Posted in General Diabetes, Resources | No Comments »
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It gives me great pleasure to introduce my latest book The African American Guide To Living Well With Diabetes.

The book received the Favorably Reviewed designation from the American Association of Diabetes Educators (AADE) and carries their logo on the back cover. The designation of Favorably Reviewed by AADE assures you that the educational content of the book has been carefully evaluated by representatives of a variety of health professions based on set guidelines, and with respect to:

    Accuracy of the diabetes information

  • Accuracy of the diabetes information
  • Readability and grade level (using the SMOG readability scale)
  • Cultural, gender and body-type diversity
  • Appropriateness for target audience

The The African American Guide To Living Well With Diabetes is the book that will give you all the information you need to manage yur diabetes for the long haul. And I know a lot of books may say that. And many of them out there will give you lots of information on drugs, diet, and exercise. But this book does two things that the others won’t.

First, it’s not just written for anybody. It’s written just for “us”—because we need and deserve something that speaks to our unique relationship with diabetes. Some research indicates that we’re just genetically more prone to the disease—and the numbers seem to bear that out. Of the almost 24 million people who are diagnosed with diabetes, there are four million African-Americans who have the disease. A fourth of Black women over 55 have it; a quarter of all Black folks between the ages of 65 and 74 do too. And we suffer greater consequences from the long-term complications of diabetes that our less-melanated brothers and sisters.

Not only are we more likely to have it, but we manage it differently than other people might.  Our approach to exercise, our eating habits, and our relationships with doctors—all of that has an impact on how we approach our health conditions. And all of that was taken into consideration as this book was being written.

The second unique thing about this book is that it incorporates what is perhaps the most important part of our culture: our spirituality. This book does not assume we all belong to the same religion. Among us are Baptists, Buddhists, Baha’i, Muslims, Methodists and even a Mormon or two. But, as a whole, we tend to be a community of believers—and the spirituality that infuses our lives has an impact on how we feel about physical affliction, healing, and the relationship between faith and medicine. Your beliefs will have an overt or subtle influence on how you cope with your condition, so we address your spiritual health right along with all the physical aspects of your condition. In fact, each chapter closes with a passage called “For Your Spirit,” an inspirational, encouraging message that brings home the connection between what’s going on in your body and what’s happening in your soul. 

Because people of color tend to be people of faith, many of us approach our health challenges as a test of our spiritual beliefs. That can be a good thing. Even some folks in the medical community are coming around to the idea that prayer, meditation, affirmation and belief in a Higher Power can help keep us healthier and aid us in overcoming illness. Many people who believe that you can use your spirituality to bring blessings into your life or push unwanted events away, use the phrase “don’t claim it” to mentally dismiss an illness. The phrase is designed to help us fortify ourselves mentally and spiritually when we are fighting disease.  But when we take “don’t claim it” to mean “ignore it”—and fail to seek the care we need—we put at risk the very temple created to house our spirit. We don’t want to take it there.  This book reclaims “don’t claim it” as a statement of encouragement that you can use as armor as you cope with the challenges of living with diabetes. It’s an affirmation that you can overcome the disease—if you use all of the tools that Spirit has provided.

I’m confident that after reading The African American Guide To Living Well With Diabetes you will want to share this book with family, friends and all those you know who have been touched by diabetes.

Can People with Type 1 Diabetes Learn from Type 2s?

May 16th, 2010 . Posted in General Diabetes | No Comments »
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Before you answer the question think about this quote,  “If I am walking with two other men, each of them will serve as my teacher. I will pick out the good points of the one and imitate them, and the bad points of the other and correct them in myself “ - Confucius

Last month I was interviewed for an article “What People with Type 1 Diabetes can Learn from Type 2s.” The article written by Clay Wirestone, for DiabetesHealth, evoked a vicious and vitriolic response from the Type 1 readership.

After reading the article several times (didn’t want to miss anything) I was convinced that the other readers missed the point that Clay was trying to make. So, I thought (not in Clay’s defense because I’m sure he can hold his own) I would comment on the article from an educator point of view, using  the American Association of Diabetes Educators (AADE) self management behavior strategies, known as the AADE 7™ Self Care Behaviors.

These self-care behaviors are the same regardless of the type of diabetes you have.

  1. Healthy eating
  2. Being active
  3. Monitoring
  4. Taking medication
  5. Problem solving
  6. Reducing risk
  7. Healthy coping

Oh, and in the interest of full disclosure, Clay was diagnosed with type 1 diabetes 24 years ago. He also recognizes “that it can be easy to build up a shell and think that no one understands the disease the way you do. Especially if you deal with health care professionals who aren’t that informed — which can be the case in some under-served and rural communities.”

The following are Clay’s lessons that Type 2s can teach Type 1s.

Taking a wake-up call

“It’s their own willpower”

Certainly willpower has nothing to do with a diagnosis of Type 1 diabetes. However, how you accept your disease diagnosis can be influenced by willpower. Healthy coping is acceptance of the disease diagnosis and being motivated to do everything you can to keep your diabetes in control.

To the treadmill

“Rededicate yourself to the basics”

The benefits of Being Active go far beyond prevention of type 2 diabetes. Regular physical activity can lower blood pressure and bad cholesterol, while increasing your good cholesterol. It lowers your risk of heart disease and stroke, it keeps your heart and bones strong and your joints flexible. You will also have more energy, less stress and a clearer mind!

No change is too small

“Type 1 diabetics surely know not to drink sugared sodas.”  

Diabetic or not – no one needs to drink large amounts of sugared drinks. Healthy Eating, controlling portion sizes and learning the best times to eat are the cornerstone to managing diabetes. By making healthy food choices children and teenagers with diabetes will grow and develop as they would if they didn’t have diabetes.

Head back to class

“Extra communication with professionals can only help your control.”

Diabetes education classes can assist people with diabetes in Problem Solving. You can learn about the effect of food on your blood glucose levels. Diabetes educators can help you identify barriers to healthy eating such as environmental triggers and emotional factors. Classes can also help get you up to date on the latest equipment choices and selection, timing and frequency of testing and how to interpret results.

Catch some Zs

“Lack of sleep equals high blood pressure, obesity and Type 2 diabetes risk.”

Sleep affects every aspect of our being. Part of Healthy Coping with diabetes or any chronic disease is getting sufficient amounts of rest and relaxation. Sleep allows the physical body to regenerate itself. The National Sleep Foundation suggests that most adults need 7 -9 hours of sleep every day.

Don’t let it slow you down

“Don’t let the disease become your life.”

Diabetes is not just a chronic disease it is a daily disease. And yes when you get up in the morning you have diabetes and when you go to bed at night you still have diabetes. But don’t make diabetes your enemy. Think of it as your companion that will travel with you on the journey to the rest of your life. You are not a diabetic. You are a person full of life, with hopes and dreams – and you happen to have diabetes.

Now answer the question. Can People with Type 1 Diabetes Learn from Type 2s?

National Nutrition Month and
Women’s History Month Awardee

March 20th, 2010 . Posted in About Constance, General Diabetes, Resources, Weight Issues | No Comments »
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I am honored to announce that Health Power for Minorities has selected yours truly, Constance Brown-Riggs, as their National Nutrition and Women’s History Month Awardee. Health Power for Minorities is an organization devoted to improving minority health by providing user-friendly, culturally relevant health information.

Norma J. Goodwin, M.D., Founder, President and CEO of Health Power for Minorities calls it a “dual celebration “– and what a celebration it is! The festivities began with a Health Power interview conducted by Dr. Goodwin. The interview centered on obesity and diabetes or what is commonly called the “Twin Epidemics.” One of the many questions Dr. Goodwin asked was “What ‘Healthy Eating’ tips are equally good for preventing or controlling diabetes, heart disease, hypertension (high blood pressure), and high blood cholesterol?” Of course that gave me the opportunity to share My 10 Tips for Eating Soulfully and Healthfully with Diabetes. These tips are designed to control the ABC’s of diabetes.

A = A1C for glucose control;�
B = blood pressure control;
C = cholesterol control.

To read my full interview with Dr. Goodwin just click here.

The celebration continues with a full page spread highlighting my book Eating Soulfully and Healthfully with Diabetes and soon to be released The African American Guide To Living Well With Diabetes (July, 2010). You can read the full details of both books by clicking here.

And the grand finale of the National Nutrition Month celebration is the co-sponsorship of Diabetes: Don’t Claim It! Manage It! by Health Power. Because we share the common vision and goal of providing culturally relevant health information, this is the perfect fit. Visitors to Health Power will now have easy access to the valuable content found within this blog.

Then there’s the Women’s History Month celebration where I joined the ranks of Shiriki Kumanyika, Ph.D, MPH, Vivian W. Pinn, M.D., Annelle B. Primm, M.D., MPH and Marilyn Aguirre-Molina, Ed.D.. What a privilege to be counted among women of such great stature.

National Nutrition Month and Women’s History Month 2010 will certainly be remembered.

Now pardon me while I really celebrate – Yip! Yip! Yippity! Yay! SmileyCentral.com

Improve Your Nutrition
From The Ground Up

March 9th, 2010 . Posted in Food and Nutrition, Recipes | No Comments »
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Improve Your Nutrition From The Ground Up is the theme for National Nutritiom Month (NNM) – the nutrition education and information campaign created annually im March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activities habits.  

The New York State Dietetic Association started the month long celebration by participating  in the International Restaurant and Food Show. The highlight of this event was the food demo where I had the pleasure of working withChef Marc Anthony Bynum, the executive chef of Venue 56, Happaugue , New York.  

The Art and Science of Creating Healthy Diabetes Friendly Soul Food Recipes was the result of  my collaboration with Chef Marc Anthony, who developed recipes for my new book The African American Guide To Living Well With Diabetes.  

 Enjoy a few pictures from the event followed by the delicious braised cabbage recipe created by Chef Marc Anthony.  

Let The Show Begin!

Testing Induction Oven

Chef Marc Anthony Is on

Finished Cabbage & Working On Chicken

Chicken Crostini with Braised Cabbage

Now it’s your turn to make Braised Red Cabbage! 

You’ll need: 

¼ cup blended Oil 

1 small red onion sliced  

1 small granny smith apple (cored and sliced)  

¼ cup brown sugar  

1 pound red cabbage  

1 ounce red wine vinegar                                                                                 

1 cup red wine  

1 cup orange juice  

1 stick cinnamon  

Here’s what you do:  

1. Heat oil in pan on stove top, add red onion and sweat till  

     translucent, add brown sugar till caramelized, then add apples  

     and deglaze with vinegar.  

2. Bring to a boil then add red wine, orange juice and cinnamon  

     stick. Let simmer for 5 minutes.  

3. Add cabbage to mixture and let cook on the stove top for  

     10 minutes. Then cover with foil and place in 350* oven for  

     20 minutes till tender and remove, adjust seasoning and serve.  

Serving size 1 cup,  140 calories, 15 grams carb                            

 Makes 8 servings   

Not So Fast – Especially With Diabetes

January 28th, 2010 . Posted in Food and Nutrition | No Comments »
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                After Mardi Gras—also known as Fat Tuesday—folks in Louisiana tend to fast during the Lenten season. Muslims fast from sunup to sundown for the entire month of Ramadan. Many Christian religions call for it when there’s a need to reinforce spiritual discipline or put a situation under concentrated prayer. Some people like to fast in the spring and fall, just as a way of “cleansing” and preparing for a new season.         

                Fasting—refusing food and sometimes drink for a specified period of time—is a commendable discipline, but it’s one you have to be very, very careful about if you have diabetes. Fasting comes with major risks for people with diabetes, including:

  • Hypoglycemia, a drop in blood sugar due to decreased food intake
  • Hyperglycemia, a blood-sugar spike that can happen when you aren’t taking as much medicine or when you begin to eat again after the fast
  • Diabetic ketoacidosis, a reaction to insulin reduction and /or poor control diabetes prior to the fast
  • Dehydration and thrombosis due to decreased fluid intake during fast.

                People with type 1 diabetes who experience poor glycemic control face the greatest risk of complications associated with fasting. You’ll have less risk of complications if your diabetes is well controlled; treated with metformin, thiazolidinediones, or diet alone; and if you are otherwise healthy.

                No matter what, if you choose to fast it should be thoroughly and carefully planned with your primary-care doctor and appropriate members of your diabetes dream team. To avoid exacerbating your condition, follow these general guidelines:

  • Talk to your doctor prior to going on the fast to determine your individual risk factors and need to adjust your medication dosage and schedule while you’re fasting. Ideally you’ll schedule this assessment 1 to 2 months before you plan to fast.
  • Discuss the fast with your spiritual leader. Because you have a health condition, you may be able to modify your fast in a way that meets your health objectives as well as your spiritual ones.
  • You and your family should be aware of what to do in case you have a medical crisis. Know the signs and symptoms of hyperglycemia and hypoglycemia. Your fast should stop immediately if your blood glucose levels exceed 300 mg/dl or drop lower than 70 mg/dl. Also learn the appropriate treatment of hyperglycemia and hypoglycemia, including use of glucose tablets, glucose gels or glucagon injections.
  • Wear a medical alert bracelet and keep emergency contact numbers in an obvious place—your wallet, in your car, under I.C.E. (in case of emergency) on your cell phone contact list.
  • Monitor your blood glucose more frequently during a fast.
  • Slow your workout. Too much exercise can lead to hypoglycemia. Type 1 diabetes patients may experience hyperglycemia.
  • Plan your “break fast” carefully.  Many people break a fast with high-carb, high-fat foods. Avoid doing that. Continue your usual well-balanced meal plan after the fast.

Are Your New Year’s Resolutions SMART?

January 10th, 2010 . Posted in General Diabetes | No Comments »
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          If you’re like most people, you ushered in the New Year a few pounds heavier and with feelings of guilt, frustration and even a little depression. And those with diabetes might have blood glucose levels that are out of control. “I can’t believe I let this happen” you think, as you struggle to put on those slacks that just won’t zip up. Your second thought is about resolutions. You resolve to eat better, exercise more, lose some weight and get your diabetes under control.

          But as you rush into those resolutions, be careful not to fall into what many health professionals call resolution dissolution. One survey suggests that 70 percent of people keep their New Year’s resolutions into February and only 20 percent maintain their resolutions into June or longer. People who fail at keeping New Year’s resolutions fail because they make them too broad. If you bite off more than you can chew, you’re likely to get frustrated–and frustration is the first step toward giving up. Instead you need to break your big goal down into smaller “bites” – more do-able steps that will gradually lead to success.

          You should also make sure your goals are smart – or S.M.A.R.T.                                                                                                             

S.M.A.R.T. is a commonly used acronym that stands for specific, measurable, attainable, reasonable and timely—and helps you determine whether your goals are realistic and reachable.

Specific—A specific goal will provide answers to the following:

  •   Who is involved?
  •   What exactly do I want to accomplish?
  •   Where will the action take place?
  •   When?
  •   Which conditions are needed to accomplish this goal?
  •   Why do I want to accomplish this goal?

For example, “control my diabetes” is a general goal. “I will check my blood sugars two hours after each meal at least three days per week,” is more specific.  It’s also easier to measure than a broad, complex goal.

 

Measurable—Define goals you can measure. A measurable goal will provide answers to how much? how many? how will I know when the goal is accomplished? The better able you are to assess your progress, the better you can track your progress.   “If you say, I will work out for 30 minutes three times weekly,” you’ll be able to measure your progress just by marking the calendar.

 

Attainable—Your goal should be something you feel you have a chance at accomplishing. It may take some effort to reach, of course, but the goal shouldn’t be extreme. If you set the bar too high, you are setting yourself up for failure. Say, for instance, you tell yourself, “I will check my blood sugars before and two hours after each meal every day for the next six months.” That means that if you miss one occasion of checking your blood sugars over the next six months you will feel that you’ve failed.  A more attainable goal may be, “I will check my blood sugars two hours after each meal at least three days per week.

 

Realistic—A realistic goal is one based on your current situation. How much time do you have to devote to it?  Do you have everything you need to enable you to succeed? Is it flexible enough that it allows for unexpected changes in your routine?  “I will exercise weekly on Monday, Wednesday and Friday at 7 p.m.” is not a flexible goal. What happens if you have to go to a meeting and can’t work out at 7 o’clock on Wednesday?  Build some flexibility into your commitment. “I will work out three times weekly for 30 minutes” is both flexible and realistic.

 

Timely—A goal should have a starting point and an ending point, with enough time in between in which to realistically achieve the goal. The reason for a start date is obvious; you’ve got to start sometime. But the end date is important, too.  If your goal is to lose 10 pounds, you want to give yourself enough time to do it.  In this case, trying to do it too quickly will be unhealthy—and, again, you may be setting yourself up for failure and the disappointment that comes with it.     

          Don’t give yourself too many goals at once; it can be overwhelming to make that much change. Instead, select those that you feel ready to address or that are most important, and work on them. It may be that you start with only one or two goals.  When you’ve met them, you can always add more.

10 Great Holiday Eating Tips

December 13th, 2009 . Posted in Food and Nutrition | No Comments »
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Enjoy family and exchanging gifts!

Enjoy family and exchanging gifts!

Some experts say as much as 5 pounds can be gained between Thanksgiving and New Year’s Day. Other experts believe that for most people the bigger challenge is the weight gain between New Year’s Day and Thanksgiving. But I think everyone can agree that the holiday season brings many more opportunities to over indulge. These 10 tips are designed to help you get through the holiday season sensibly – with everything intact – blood pressure, cholesterol, and blood sugar. Oh, and of course your weight!

1. Socialization is calorie free: First and foremost, remember to enjoy other aspects of the holidays, such as socialization with family and friends, the spirit of the season, exchanging gifts, and holiday decorations.

2. Enjoy traditional holiday foods: Depriving yourself of special foods or feeling guilty when you enjoy them isn’t part of a healthy eating strategy. Forget the “all or nothing” mindset and enjoy small portions of the food you really want.

3. Be selective: Choose to eat new foods or traditional holiday food rather than waste calories on everyday foods, like mashed potatoes or broccoli.

4. Plan ahead: Eat a small snack about 1 hour before you go to a party so you don’t arrive too hungry.

5. Step away from the appetizers: Upon arrival at the holiday party, place appetizers on a plate instead of picking on foods here and there. You’ll be less likely to overindulge!

6. Drink to your health: Instead of a second glass of eggnog for 300 calories try sparkling water, seltzer or diet soda. Caution with champagne, wine and alcoholic drinks . They are high in calories and can cause unexpected low blood glucose levels.

7. Scan the buffet: Before you make your food choices scan the entire buffet. Choose small portions of food you really, really want. Often just a taste will satisfy cravings.

8. Slow down: Concentrate on eating slowly by putting the fork down between bites and savoring the taste and companionship during the meal. Eating slowly can also help you to stop eating before you feel bloated and stuffed.

9. Look your best: When you look good, you feel good. And when you feel good, you’re less likely to seek comfort in food.

10. Burn it up and bring it down: Balance the food aspect of the party with games or other fun activities. Plug in the Wii for a game of tennis or take a walk after the meal. Invite family and friends to participate. Physical activity will burn extra calories and help reduce high blood glucose levels after the meal.

American Diabetes Month-Eat Healthy

November 1st, 2009 . Posted in Food and Nutrition | No Comments »
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0595380514.qxdNovember is American Diabetes Month, so now is a good time for everyone to look at food habits that may be affecting their health. For those recently diagnosed as having diabetes, or for those who have a family history that may contribute to developing diabetes, changing eating habits can be the most challenging aspect of diabetes self-management–particularly for those who eat foods popular in the American South and the Caribbean. 

Every day there are difficult choices to make that will affect your blood sugar levels and your health, but diabetes can be more manageable if these 10 Tips are followed:                                                                                                           

  10 Tips for Eating Soulfully and Healthfully with Diabetes 

1.     Buy more fresh fruits and vegetables. A diet rich in potassium may help to maintain healthy blood pressure. Bananas, cantaloupe, apricots, oranges, plantains, sweet potatoes, beet greens, white potatoes, tomato products, lima beans, and spinach are all rich in potassium.

2.     Increase Fiber by choosing whole grain breads and cereals.  For a healthy diet, eat at least 3 servings of whole-grain products per day. Brown rice, buckwheat, oatmeal, whole-wheat bread and, of course, corn bread are good sources of fiber.

3     Eat more poultry and fish. Try lean ground poultry instead of ground beef. Fish contain healthy oils, so choose fish frequently instead of meat. Yes, whiting and porgy are included – but not deep fried!

4     Remove skin and fat from poultry and meats before cooking. Avoid high cooking temperatures or searing meat. High heat locks in the fat.  Moderate cooking temperatures help to reduce the fat.

5.     Use low fat cooking methods. Broil, bake, stir fry or grill food instead of frying. When eating out, avoid foods described as buttery, batter dipped, crispy, with gravy or with cheese sauce.

6     Get rid of the salt pork. Try seasoning greens with smoked turkey, low-salt chicken or vegetable stock instead of salt pork.

7.     Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure. Read the nutrition facts label and choose foods with less than 5 percent daily value for sodium.

8.     Slow down and chew. Eating slowly can actually help you eat less and loose weight. Put your knife and fork down between each bite and chew your food at least 20 times before swallowing.

9.     Eat the correct amount of food. Not weighing and measuring your food? Try the plate method. Make ¼ of your plate starch, ¼ of your plate meat or protein and fill the other half with vegetables.

10.     Practice mindful eating. Take time to look at what you’re eating. Notice the colors, textures and aroma of the food. How does this food fit into your meal plan? Notice the portions. Finally, think about how hungry you are. Now decide how much you really need and enjoy!

Don’t try to make these changes all at once and don’t be discouraged if you can’t follow all the tips all the time. Small gradual changes work best and tend to last. Aim to follow one tip each week until the list has been mastered. Start today toward the goal of eating soulfully and healthfully to control or possibly prevent diabetes.

These tips are adapted from my book, Eating Soulfully and Healthfully with Diabetes. The book includes Exchange List and Carbohydrate Counts for Traditional Foods from the American South and Caribbean. This comprehensive guide provides nutrition information and carbohydrate-counts for foods that African Americans who suffer from diabetes don’t want to (and don’t need to) give up. My goal for writing Eating Soulfully and Healthfully with Diabetes is to encourage African Americans to prepare and enjoy traditional ethnic fare while maintaining normal glucose levels and healthy food intake.  The book includes complete nutritional information for name-brand products that don’t appear elsewhere, such as Allen’s, Glory, and Zatarains. The book is available at bookstores nationwide, online or by calling 1-800-288-4677.

Diabetes: Why the “Mental” Matters

October 4th, 2009 . Posted in General Diabetes | No Comments »
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Stressed_picnik

The daily-ness of chronic disease can leave you feeling overwhelmed, powerless and exhausted. And on some days, you may find that those feelings are more challenging than the physical symptoms. Those are the days when you have to search for inspiration, for discipline, for hope. Your physical diagnosis may require certain care, but you have to be in the right frame of mind with the right intention of spirit to care for yourself properly, consistently and wisely.

If you’re reading this post, you or someone you care about has been diagnosed with diabetes. That means a doctor has already told you what you need to do to take care of yourself. Depending on you, your doc’s communication skills and the specifics of your case (and everybody’s diagnosis is different) you may have come away with some pretty straightforward instruction. I can handle this, you think. And you can.

But one day you’ll have a particularly difficult day at work, and you’ll come home exhausted. Though you know exercise is good for you and helps you keep your glucose low, you just won’t feel up to going out for a jog or stopping at the gym.

Or maybe you’ll find yourself a little stressed out by some family drama.  If there’s one thing that sooths your nerves, it’s a little bit of chocolate-chip ice cream—and you just happen to have some in the freezer, so you take out the carton and a spoon and enjoy a sweet, creamy frozen dinner.

Then Thanksgiving will come around, a time when your whole family gathers for a mini family reunion. After you feast on Uncle Bud’s deep-fried turkey, candied yams, macaroni and cheese, collard greens with ham hocks, good old-fashion cornbread and three kinds of cake, you’ll sit around the table talking, laughing, reminiscing—and absentmindedly nibbling at the leftovers. Time will fly by and you will have forgotten all about your insulin and checking your blood glucose.

Christmas will come with gifts and goodies. It will be too cold to jog in January. April 15 will roll around and you’ll crunch away tax-time stress with bags of chips. You’ll nibble too many rich hors d’oeuvres at a wedding, or accept too thick a slice of birthday cake at a party. You’ll forget your glucose monitor when you go on vacation. And day-by-day, decision-by-decision, you’ll be handling your diabetes, alright. But you won’t be handling it well. And before you know it, your diabetes will be handling you.

You heard the doctor. You know you should watch your diet, get daily exercise and monitor your glucose. And you have the best intentions. But unless you are extremely disciplined and dedicated to taking care of yourself, there are going to be times when your mental state or your emotional life will interfere with doing what you know your body needs.  In fact, even the most conscientious person will have lapses.

We’re only human, after all. 

But because you’re human—and you happen to be a human with a chronic condition—you have to do everything you can to support yourself in taking care of your diabetes. That’s why, if you want to live long and live well with diabetes, you can’t just address it as a physical condition. You have to take a mind, body and spirit approach.

How are you supporting yourself in taking care of your diabetes?

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