Foods that help lower your cholesterol

trailmixBelow is a list of foods that can help you bring down, and then keep down, your cholesterol.

  • Oatmeal, bran, and most high-fiber foods
    • These foods are high in soluble fiber. Soluble fiber is the kind of fiber that can help reduce your LDL (bad) cholesterol by interfering with the absorption of dietary cholesterol. Other foods high in soluble fiber include: lentils, apples, oranges, strawberries, nuts, beans, blueberries, carrots, and celery. If your daily goal for total fiber intake is 25-30 grams/day, at least 12-14 grams of that should come from high soluble fiber sources.

New American Diabetes Association (ADA) nutrition guidelines

In light of the American Diabetes Association (ADA) recently releasing new nutrition guidelines, I want to highlight some of the important changes, as well as some of my favorites.

The best news is that there is no specific recommended eating pattern for people with diabetes!! Therefore, each eating plan needs to be specialized. There is no “best” diet for a person with diabetes. However, it is strongly encouraged that you (and everyone else in the world, if you ask me) stick to a diet that contains a variety of minimally processed foods. These foods should be healthy and eaten in appropriate portions.

Before you call yourself a vegetarian…

No cowsBeing a nutritionist, you can probably imagine how frequently someone tells me “I’m a vegan.” However, once I dig a little further I discover that what they really are is a lacto-vegetarian. “I’m a vegetarian, but I eat fish and chicken” also comes up a lot… Again, not really a vegetarian. I’m not knocking anyone’s specialized eating plan. I too think the best plans are tailored to the individual and what they are hoping to obtain from eating a specific way. But maybe what I can help you with is being a little more accurate when you talk about how you like to eat!
Here is a break-down of the more popular eating plans:

A great breakfast alternative to the old standbys – You’re gonna Flip!

Chobani 2I’m sorry to say that you breakfast skippers have no more excuses. I found the answer to your “I don’t like quick breakfast foods, and I don’t have time to make a real breakfast” line that I’m always hearing. It’s a great on-the-go, quick, healthy, “office” snack (that’s where I’m eating it at the moment).  It’s called Chobani Flip. I’m not a fan of plugging products. However, when I see something worth telling you about, I don’t mind doing it. And this little yogurt cup is packed with enough nutritional goodness, that it’s definitely worth mentioning.Chobani Flip

Invokana – An exciting new treatment in type 2 diabetes

Diabetes medication is a very exciting field right now – there are always new products on the horizon. I could spend many blog posts covering the basics of all of them. However, today I want to discuss Invokana, a promising new drug.

Fist let’s talk about how this drug fits into diabetes management. Keep in mind everyone’s story is different. When a person is first diagnosed with diabetes, they are usually treated with diet and exrecise or diet, exercise, and Metformin. As the disease progresses, a sulfonyurea maybe added like Glipizide or Glimepride. When blood glucose control isn’t able to be achived with these stratgeies, third line treatment is necessary, which could include insulin or something like Januvia. This is where Invokana, in studies, has proved to be beneficial. This medication could be used instead of
insulin or Januvia.

Five AWESOME reasons to replace sour cream with Greek yogurt

Greek yogurt is a great snack that has really gained popularity over the past few years! Its great taste, thick and creamy texture, and protein-packed nutrition profile is a winning combination. The thing about Greek yogurt that people tend to forget is what a really versatile substitute is it. It can be used in place of more fattening (and much less nutritious) products, let’s say for example, sour cream.

Here are five reasons to sour on sour cream and cozy up to the Greek yogurt:

Is there a best diet?

Grocery Bag
If I had a nickel for every time I was asked that question, well I probably would have retired already. It is far and away the question I am asked most frequently. It’s not that I don’t understand why, I am a dietitian, so I should be able to direct people to a good diet, right? The problem is that there are many reasonable diets out there.

Dr. David Katz, MD, MPH, FACPM, FACP, said it best in a recent Webinar I watched.  He said that the most beneficial diet seems to be the overlapping of a few different ones.

Small dietary changes can equal great results

Lately I have been seeing a lot of adolescents with pre-diabetes and new diagnosis Type II. It’s quite disconcerting… I meet with them and explain their lab values and the importance of taking control now, instead of later. Like most people, these kids respond best to small, reasonable changes. If you were to ask a teenager to avoid soda and fast food, good luck. You might as well tell them you want to take away their video games and cell phone while you’re at it.

Why Men Do Not Like Doctors

Scared GuyI recently listened to the most interesting webinar on men’s health. The presentation was given by David Grotto RD and titled “You’ve Got Male.” If any of you out there are members of AADE, you can watch it for free!

For those of you who are not members, I’ll try my best to summarize.

Why I like products that treat low blood sugar

It might sound like I’m trying to get kickbacks for endorsing certain companies, but I promise I’m not. Products designed specifically for treating lows work best for many reasons. First, let’s go over the basics of low blood sugar. When you’re experiencing low blood sugar, you can feel start to feel shaky, sweaty, dizzy, faint, or nauseated. Many people follow, or are encouraged to follow, the 15/15 rule. When your blood sugar is under 70 mg/dL or you are feeling low blood sugar symptoms, you have 15 grams of carbs, wait 15 minutes, test your blood sugar. Repeat the process as necessary until you are over 70 mg/dL.