Breakfast: Is it really going to give you the best start to the day?

Is breakfast really that important to our overall health? The answer is yes! If you regularly skip breakfast you may well also be skipping out on some essential nutrients for good health. Not to mention you may feel more tired and irritable!

Why do people skip breakfast?

Has anyone heard the following lines from friends or family? Or do you find yourself using them?

• “Skipping breakfast will help me to lose weight”
• “I’m too busy”
•  “I’m not hungry in the morning”
• “All breakfast cereals are full of sugar”
• “I don’t know what to choose for breakfast”

No matter what your age is, there are actually many benefits to eating a healthy breakfast.

Regular breakfast eaters:

• Are more likely to be of normal weight compared to non-breakfast eaters
• Are more likely to have improved levels of alertness, concentration, mental      performance and memory
• Are more likely to be in a better mood
• Are less likely to snack on not so nutritious food during the day which can result in weight gain and poor nutrition and health status
• Are more likely to be meeting their daily fibre needs for good bowel health
• Eat more nutrients (including essential vitamins and minerals) than their breakfast-skipper counterparts

Busy? Here are some tips:

• Keep a supply of healthy wholegrain cereals in the house, these are quick and easy and very nutritious. Keep a carton of low fat UHT milk in the cupboard too, just in case you run out of milk and don’t have the time to head out and get more
• If you have trouble getting to the shops regularly, many of the major supermarket chains are not offering online shopping orders which can be delivered to your home
• Keep some low GI bread in the freezer so that you always have it on hand
• Keep some snack size cereals at work just in case your morning routine goes out the window
• A number of food companies make quick and easy breakfast drinks with added vitamins, minerals and fibre. These could be an occasional alternative when you are too busy to sit down and eat

So…what are some healthy options for breakfast?

• A bowl healthy cereal, like wholegrain or high fibre varieties, with low fat milk and sliced fresh fruit
• A delicious smoothie made from low fat milk, fresh fruit and yoghurt
• Fresh fruit and yoghurt with some wholegrain/low GI toast
• Bircher muesli with a variety of fruits and nuts added
• Pancakes topped with fruit and yoghurt
• Poached or boiled eggs on wholegrain/low Gl toast
• An omelette made with added vegetables such as onion, capsicum, mushrooms, spinach and tomato
• Wholegrain or wholemeal muffins topped with asparagus, tomato and low fat melted cheese
• Raisin toast spread with ricotta cheese, and a piece of fruit
• Wholegrain/low GI toast with a variety of toppings such as avocado, baked beans, tomatoes, peanut butter and a piece of fruit

How to choose when the options seem endless?

Why not attend a Healthy Shopping Tour. The tours are free of charge and are run by an Accredited Practising Dietitian who will assist you to understand food packaging and labels so you can make healthy choices for all the foods that you purchase. Phone 1300 136 588 to make a booking.

Snacking: Friend or Foe

Do you really need to snack?

It all depends…

Snacks can certainly be part of a healthy diet, but snacking can sometimes end up giving your body the same energy and nutrients as a whole meal. So instead of having three meals a day and a couple of smaller snacks, you could actually end up having 6 main meals which can potentially lead to weight gain or hinder weight loss attempts. When thinking about your snacking habits the best way is to ask yourself “am I actually hungry”?

For some people, if you eat healthy meals with plenty of low GI foods, you don’t actually feel hungry in between meals so don’t really need to snack. For others, smaller meals/snacks across the day assist them to feel nourished and comfortably full so snacks are important. Some people may need snacks if they are on certain medications, or could eat more snacks to actually improve their appetite throughout the day. Think about which category you might fall into with snacking – and this should help you to determine whether you actually need those snacks throughout the day.

Snacking tips

• Listen to your inner-hunger…ask yourself, ‘am I actually hungry?’
• Change your usual activities or routine – walk around the block on your morning tea break instead of eating if you discover that you not actually hungry
• Pack your food for the day if you are working and only eat what you pack
• Portion out snack foods in the cupboard so that you don’t get out a whole box or bag and eat more than you originally intended. It is very easy to ‘just have one more…’ if the food is in front of you
• Move away from the kitchen and embark upon an activity which takes your focus off eating
• Encourage your workplace to change its ways and stock healthier snacks for everyone to enjoy
• Try a high fibre and/or low GI snacks which will keep you feeling nourished until your next meal

Need more information on your snacking habits?

Why not book into see one of our Accredited Practising Dietitians at Diabetes Tasmania. They can assist you to improve your eating habits and help you decide whether you really do need snacks! Just phone 1300 136 588 (local call cost) to discuss making an appointment.

Healthy snack ideas?

Healthy snacks are usually based on the core food groups (wholegrain breads, grains or cereals, fruit, vegetables, lean protein or low fat dairy) so try and ensure that most of your snacks include nutrient dense foods instead of highly processed foods which tend to be rich in saturated fat, salt and kilojoules. Try some of these healthy snack ideas:

• A serve of fruit (tinned, fresh or stewed)
• Low fat yoghurt
• Raisin toast or a crumpet with honey or ricotta cheese
• A fruit smoothie with low fat milk, yoghurt and blended fresh fruit
• Savoury muffin or pin wheel with carrot, mushroom, capsicum and zucchini
• Wholemeal pita bread lightly toasted in the oven until crisp, served with some vegetable-based dip
• A boiled egg with wholegrain toast

For more snack ideas/recipes, visit the Healthy Food Guide or Dietitians Association of Australia:

http://www.healthyfoodguide.com.au/recipes

http://daa.asn.au/for-the-public/smart-eating-for-you/

Weight-Loss Surgery Cuts Type 2 Diabetes

Results of a new study in Rome have been released comparing conventional diabetes treatment with bariatric surgery treatment in 60 morbidly obese people.

It’s an interesting article but begs the question: Did the patients in either category of diabetes treatment receive support from a qualified Dietitian?

Diabetes Tasmania recommends dietetic support is a is a critical element in any successful diabetes treatment plan, not to mention a great way to prevent the onset of type 2 diabetes.

Have a read:

http://abcnews.go.com/blogs/health/2012/04/16/weight-loss-surgery-cuts-type-2-diabetes/

diabetes: the silent pandemic and its impact on Australia

It is likely that the total number of Australians with diabetes is well over 1.5 million. It is estimated that for every 5 Australians diagnosed with diabetes, there are 4 who remain undiagnosed.

Are you at risk?

Click on this link and see how you score!

The Australian Type 2 Diabetes Risk Assessment Tool (AUSDRISK)

For more information and statistics on diabetes in Australia, please click on the following link:

http://www.diabetesaustralia.com.au/Documents/DA/What’s%20New/12.03.14%20Diabetes%20management%20booklet%20FINAL.pdf

Food and diabetes: One of the first questions people ask when diagnosed with diabetes is “what can I eat?”

A lot of the myths surrounding diabetes and food are related to older, out of date management practices and often confusing messages from the media.

Things have changed over the years, but we’ve learnt a lot about what is more helpful than not. No special diabetic diet or special foods are required. A healthy diet rich in fruit and vegetables (go for two serves of fruit and five serves of vegetables) and low in saturated fat and processed foods is promoted as being essential for everyone, including people living with diabetes. For more information on healthy eating why not join in our monthly group education session to chat with one of our Dietitians or come along to a healthy shopping tour? Call us on 1300 136 588

Diabetes and Menopause: a double challenge

Menopause and the years leading up to it may present unique challenges if you have diabetes. Here is some information from the Mayo Clinic…

Diabetes and menopause: What to expect

Menopause is the phase of life after your periods have stopped. Diabetes and menopause may team up for varied effects on your body, including:

Changes in blood sugar level. The hormones estrogen and progesterone affect how your cells respond to insulin. After menopause, changes in your hormone levels can trigger fluctuations in your blood sugar level. You may notice that your blood sugar level is more variable or less predictable than before. If your blood sugar gets out of control, you have a higher risk of diabetes complications.

Weight gain. Some women gain weight during the menopausal transition and after menopause. This can increase the need for insulin or oral diabetes medication.

Infections. Even before menopause, high blood sugar levels can contribute to urinary and vaginal infections. After menopause — when a drop in estrogen makes it easier for bacteria and yeast to thrive in the urinary tract and vagina — the risk is even higher.

Sleep problems. After menopause, hot flashes and night sweats may keep you up at night. In turn, the sleep deprivation can make it tougher to manage your blood sugar level.

Sexual problems. Diabetes can damage the nerves of the cells that line the vagina. This can interfere with arousal and orgasm. Vaginal dryness, a common symptom of menopause, may compound the issue by causing pain during sex.

 

Diabetes and menopause: What you can do

Menopause can wreak havoc on your diabetes control. But there’s plenty you can do to better manage diabetes and menopause.

Make healthy lifestyle choices. Odds are, healthy lifestyle choices — such as eating healthy foods and exercising regularly — are the cornerstone of your diabetes treatment plan. Healthy foods and regular physical activity can help you feel your best after menopause, too.

Measure your blood sugar frequently. You may need to check your blood sugar level more often than usual during the day, and occasionally during the night. Keep a log of your blood sugar readings and symptoms. Your doctor may use the details to adjust your diabetes treatment plan as needed. Your doctor may also recommend regular hemoglobin A1C testing to reflect your average blood sugar level for the two- to three- month period before the test.

Ask your doctor about adjusting your diabetes medications. If your average blood sugar level increases, you may need to increase the dosage of your diabetes medications or begin taking a new medication — especially if you gain weight or reduce your level of physical activity. Likewise, if your average blood sugar level decreases, you may need to reduce the dosage of your diabetes medications.

Ask your doctor about cholesterol-lowering medication. If you have diabetes, you’re at increased risk of cardiovascular disease. The risk increases even more when you reach menopause. To reduce the risk, eat healthy foods and exercise regularly. Your doctor may recommend cholesterol-lowering medication as well.

Seek help for menopausal symptoms.If you’re struggling with hot flashes, vaginal dryness, decreased sexual response or other menopausal symptoms, remember that treatment is available. For example, your doctor may recommend a vaginal lubricant to restore vaginal moisture or vaginal estrogen therapy to correct thinning and inflammation of the vaginal walls (vaginal atrophy). If weight gain is a problem, a registered dietitian can help you revise your meal plans. For some women, hormone therapy is an option.

Be sure to talk to your diabetes educator and dietitian at your next visit to Diabetes Tasmania.

The AvantiPlus Launceston car had a good holiday down the East Coast ending at Puddleduck Winery. It has been bathed, fed and now to bed!

And the final good bye and thank you speeches @diabetestas Pollie Pedal

Diabetes Tasmania raised over $47,000 to help people with diabetes in Tasmania – well done team and those who donated – a big thank you!

The snakes didn’t survive the heat @diabetestas Pollie Pedal