DONNA JANDA 

Some of us go our whole lives without ever reading food labels, others swear by them. Yet, there are some of us who would love to read food labels, but we have no idea what all those numbers mean or how they impact our health or well-being. 

This is all fine, until there is a health crisis, such as diabetes, at which point, reading and understanding these labels can be critical. 

To break down the mystery of the food label, we have to look at the ingredients list, serving sizes, and most importantly, try your best to ignore all the fancy descriptions on the front of the package. 

The ingredients are listed in order of highest quantity. This means that the first ingredient on the list has the most content, and the last ingredient, has the least amount of content. This seems simple enough until you see dextrose, fructose, galactose, glucose, lactose, maltose, sucrose…all of which are sugar in its various forms. There are over 50 other names for sugar that the unsuspecting consumer may not be aware of, not including the hidden sugars in fruits or ingredients, such as coconuts, so if you are diabetic, read your labels very carefully. 

Whether you are diabetic or not, it is important that you pay special attention to the serving sizes, as they are generally smaller than what we consume in a sitting. For example, a can of soda or a bag of chips may contain two or more servings. Can you really imagine leaving half a can of soda for another day? 

What about cereal, a trusty, quick fix breakfast when you don’t have time to make some porridge? Did you know that the average cereal bowl holds approximately two cups of cereal, however, the average cereal serving size is only 3/4 of a cup? This means that when your favourite granola says it contains 200 calories and 30% of your daily intake of saturated fats, you may actually be consuming 520 calories and 78% of your daily intake of saturated fat, and that’s all before you have even walked out the door. 

Also, please do not sit down and eat that one container of ice-cream by yourself. One container is not meant for one sitting. Pace yourself and thank me later. 

Mark Simms, Certified Holistic Nutritional Practitioner (CNP), #thatwholisticguy, suggests that if you are diabetic, you should increase your fiber consumption. Simms also states that when eating fruits, size does indeed matter. You should eat small fruits or cut and weigh them so that you are only consuming approximately 15g of fruit. And what about food combinations? Well, if you eat food with protein and/ or healthy fats, that is a bonus to keep your blood sugar balanced. 

If in doubt, foods without labels, such as fruits, vegetables, and legumes, are always the healthier choice. However, when you start your journey to a healthier lifestyle, please ensure that you consult your doctor or health practitioner to get that extra support and guidance. 

And remember, you don’t have to be financially rich to lead a rich and fulfilling life. The battle is won at the grocery store. Knowledge is power, and your health is in your hands…and on your plate. 

The post HOW TO TAKE CONTROL OF YOUR DIABETES: THE GROCERY STORE CHRONICLES appeared first on RG Magazines.

Dr Andrew Jamieson, through the Bermuda Diabetes Association, offers some interesting facts surrounding COVID-19 and diabetes. If you haven’t already investigated this, be encouraged that it’s manageable to live well despite the challenges you may face: 

1. Having diabetes does not increase a person’s chance of being infected by Coronavirus. 

2. A person with diabetes is at a greater risk of becoming unwell if they develop COVID-19 than someone without diabetes. 

3. The way COVID-19 causes illness, by attacking blood vessels throughout the body, makes people with diabetes more prone to complications of COVID-19. 

4. A person with diabetes who develops COVID-19 will experience a rise in blood glucose levels that may become dangerously high. 

5. Certain medicines used to treat diabetes, which are recommended to be stopped in any acute illness, can worsen a person’s health if continue during a COVID-19 infection, e.g. Metformin, SGLT- 2 inhibitors. 

6. Patients with diabetes are about twice as likely to end up being admitted to ICU than those without diabetes. 

7. Poorer control of diabetes, increasing age, kidney disease and socioeconomic deprivation are the strongest factors predicting hospital admission, ICU admission and death in people with COVID-19. 

8. The majority of people in hospital in Bermuda due to COVID-19 have diabetes – the combination is deadly. 

9. Your risk of getting very sick from COVID-19 is likely to be lower if your diabetes is well managed and you are vaccinated. 

Now, while that information should be taken seriously, it’s not all bad news. Things feel a little scary or uncertain. If you’re finding yourself worrying, consider focusing on the things you can control in your life: 

1. Know your ‘sick day’ rules. If unsure, reach out to your HR department or other professional. Take care of yourself! 

2. Keep up to date on the symptoms of COVID-19 and what to do. Check out a reputable site or stay in touch with your local physician. 

3. Keep up to date with public recommendations. It’s not fun, but it helps to keep cases low – wear your mask, wash you hands often with soap and warm water, maintain social distancing, etc. Reference the government website or other local news sources to stay current. 

4. Take precautions! Try to keep your blood glucose level in range, ensure you have hypo treatments and available, and prescriptions if needed. 

5. Look after your body. Try to make good food choices and look at this as an opportunity to expand your culinary skills! Also, find an activity of interest that will help you maintain a good exercise level. 

6. Look after your mind, as well! Keep in touch (or reach out if you haven’t already) to friends and family. If you’re isolating, remember to keep your brain active and to care for yourself mentally. 

7. Don’t be afraid to say “no”. Feel confident in saying “no” if something is no good for you. Ask for help you feel you need it. 

There are some things that are beyond your control and focusing your worry on them won’t help you. 

You can’t control who catches COVID-19, if you catch it, events being cancelled, what supplies are available, or all the negativity out there. 

However, you CAN manage the stresses and uncertainties by preparing yourself to cope with whatever situation you find yourself in and making changes for the better. Eat well, exercise, sleep consistently, de-stress, and live the best life you can. 

The power is in your hands! 

The post Staying in Control: Diabetes & COVID-19 – FACTS AND TIPS TO HELP YOU MANAGE YOUR DIABETES AND HABITS appeared first on RG Magazines.

KRYSTAL MCKENZIE 

There are persons in our island home who are living their lives as best they know how while managing their Type 2 diabetes. While every step in a positive direction is welcomed and beneficial to your body, there are some who want to take it a step further and possibly reverse their Type 2 diabetes completely. 

There is hope! For over 75 years Wildwood, located in the state of Georgia in the US, has been pivotal in helping thousands of people take their first steps toward a better health, with testimonials to prove it. 

At the Wildwood Lifestyle Centre, they claim to include more that just physical treatments: “We care for (our guests) on all levels: physically, mentally, and spiritually. At Wildwood we believe in healing by changing lives, not just treating symptoms. 

For this reason, we introduce our guests to a healthier lifestyle, one that helps them finally live the life they were always meant to live. Wildwood is a place where modern medicine meets nature’s remedies and lifestyle change. Here one can benefit from scientific evidence-based alternative treatments in a peaceful, caring, and accepting environment. 

At Wildwood Lifestyle Center, we don’t just treat our guests during the program. We teach them everything they need to know, so that they can continue living the healthy life that they have obtained during their stay. We cover a wide range of relevant health subjects, such as hydrotherapy, massage, exercise, diet, and botanical medicine. These practical classes help equip them to make better lifestyle choices. 

Our medical staff have a thorough knowledge of various diseases, and how to treat those with both conventional medicine and natural remedies, lifestyle changes, and diet.” 

Articles out of Weill Cornell Medicine prove that diet and exercise treatment reverses diabetes in 61% of patients. In addition, the American Journal of Lifestyle Medicine demonstrated that, “sufficiently intensive lifestyle interventions can produce remission of T2D with similar success to bariatric surgery, but with substantially fewer untoward side effects.” 

To be clear, the word “reversed” implies a “cure” whereas some simply consider it a method of managing blood sugars. In a great deal of diabetes research, diabetes “remission” is defined as blood sugar levels being at “pre-diabetic” levels rather than non-diabetic levels – meaning the diabetes is being “managed”. It’s also key to remember that it’s not possible for everyone. 

When it comes to Type 2 diabetes, recently Wildwood introduced a 28- day online program through which you can learn to tackle your type-2 diabetes naturally, and if possible, “reverse” it completely. 

Through this programme, whether online or in person, you acquire the following to help you in your journey: 

MEDICAL PROVIDER PERSONALIZED TREATMENT 

Have a virtual consultation with a physician or nurse practitioner who believes in holistic care. You will receive a personalized treatment plan that includes natural remedies and lifestyle change. 

NUTRITIONAL COUNSELING 

Chat with a nutritionist who will give you dietary recommendations and help design a meal plan that works for you. 

ONE-ON-ONE COACHING 

Interact with a trained lifestyle coach who will be right by your side (virtually) as you follow your provider’s recommendations. He will encourage and help you to stay on track so that you can meet your health goals and gain victory over your diabetes. 

LIFE ALIGNMENT INSIGHTS 

A healthy mind makes a healthy body. Get practical tips on managing stress and anxiety by a trained life alignment instructor. Learn how unhealthy thinking affects your lifestyle choices and what you can do to change that. 

LEARN HOW LIFESTYLE AFFECTS DIABETES 

Knowledge is power and we want to empower you with well-researched materials that give you insight into type-2 diabetes, how it develops, and how you can tackle it by changing lifestyle habits. 

DISCOVER HEALTHY COOKING 

Together with recommendations from the nutritionist, we will handpick cooking demonstration videos and recipes to teach you simple, nutritious, and delicious plant-based cooking you can do at home. On top of that, you’ll also receive a free cookbook with recipes so easy anyone can make them. 

HEAPS OF RESOURCES AND TRACKING TOOLS 

With almost 80 years of experience, we have acquired an abundance of resources that we can’t wait to share with you, from scientific articles to cooking demonstrations, health tips, recipes, and spiritual resources.

PARTICIPATE FROM ANYWHERE 

The best part of this program is that you can participate from the comfort and safety of your home. This program is designed to help people from around the world become the healthy individuals they have always dreamed of being. 

Remember, trying to determine who can and who can’t “reverse” their diabetes is determined largely by trying. 

In conclusion: is type 2 diabetes reversible? Sort of. In the end, it really comes down to two things: 

1. Your personal opinion of what “reversed” vs. “managed” means. 

2. Whether or not your body is struggling with insulin production rather than insulin resistance. 

The most important thing is…try! For more information, check with the Bermuda Diabetes Association, or visit wildwoodhealth.com/ programs/overcome-diabetes/ 

The post REVERSING TYPE 2 DIABETES appeared first on RG Magazines.

Let’s be real. The world isn’t ready to fully embrace food intolerances but it’s coming around to admitting that food allergies are a thing. 

WebMD has an entire article on what foods are good for diabetics and which should be avoided. 

It cleverly states that all foods are allowed within limits. For example, while pasta is considered a carbohydrate and carbs turn into sugar, there are pastas that are acceptable for diabetics. 

Whole grains are great! White flour is frowned upon as it tends to lack in fiber and protein unlike its healthier counterpart. These sorts of missing nutrients can increase the likelihood of a person with Type 2 diabetes to be overweight or obese. 

So, what happens if you’re celiac or have a gluten sensitivity? How does that affect your diabetes? It turns out that the symptoms for celiac are like those of diabetes and once one is diagnosed with type 1 diabetes they should also get tested for celiac. 

The link between type 1 diabetes and celiac disease was first established in the 1960s. The estimated prevalence of celiac disease in patients with type 1 diabetes is approximately 6%, and about 1% in the general population. Due to the significantly higher prevalence of celiac disease in diabetes patients, many doctors recommend getting screened for celiac disease after a diagnosis of type 1 diabetes, and vice versa. There is no established link between type 2 diabetes and celiac disease. 

The link has been made, you’re celiac with diabetes. Now how do you eat? For the average person with celiac disease, a salad may be a reasonable option at a restaurant that doesn’t have a gluten-free menu. 

However, for someone with both diabetes and celiac disease, a salad comprised only of vegetables, meat, and dressing is likely too low in carbohydrate to meet standard meal recommendations. Always come prepared with additions or use a beverage (like a smoothie or a latte) as your source of carbohydrate if necessary. 

Whole grains are best for type 2 diabetics and there is a whole world of alternate whole grain flours that are now at your fingertips such as almond flour and coconut flour. Bob’s Red Mill has wonderful products such as Millet flour and Quinoa flour which is a complete protein. 

This leads to another common allergy – nuts. What does a nut allergy do to insulin production in the body? Let’s look at all the good that nuts and other healthy fats do for insulin production in the first place. 

Through digestion, the proteins you eat are broken down into amino acids, which play many crucial roles inside your body. Some amino acids, including those that come from protein, trigger pancreatic cells to produce and release more insulin. 

While it’s good to eat proteins from a variety of sources, some research indicates that plant-based proteins are especially beneficial for increasing natural insulin levels. Plant-based proteins come from a variety of sources, including beans, lentils, peas, nuts, and tofu. 

There are articles on the benefits of nuts and tree nuts as they are wholly nutritious. They embrace all the fiber and protein needed for a healthy body. 

So, what if one has a tree nut allergy? Forget about peanuts! What if you also cannot have almonds or Brazil nuts which are high in zinc? Well, seeds have very similar properties and similar benefits. It would probably be best to find out what properties that food has in it and match that up with a food you can tolerate which gives the same benefits. 

For example, zinc is also found in lentil sprouts, shitake mushrooms, okra, and broccoli. These are also whole foods. With our current climate and increase in health awareness the use of supplements seems like the easiest answer, but we have food as medicine at our fingertips. 

“Compared to supplements, whole foods like fruits and vegetables are almost always a healthier option,” one expert notes. “In addition to containing more overall nutrients, including macronutrients and micronutrients, whole foods also contain beneficial fiber and protective compounds, such as antioxidants, that aren’t always present in supplements.” 

If a variety of foods are available to you, you most certainly should eat all the colors of the rainbow. Not just because it’s pretty but because each color represents a different nutrient your body needs. 

Recognizing what your body doesn’t like or is intolerant to is very important and knowing what to substitute is key. If the internet is not as user friendly for you a great concession would be to consult a Registered Dietitian/Nutritionist. They can guide you through all the ins and outs of meal prep and how to substitute any food your body may be allergic to with another of equivalent nutritional value. 

What’s most important is recognizing all that is available to you instead of focusing on what you can’t have. 

The post Diabetes and Food Allergies: HOW TO NAVIGATE THE EVER-CHANGING WORLD OF FOOD appeared first on RG Magazines.

Eat this, not that! If you’re a diabetic, you’ve heard the instructions, but it’s challenging to remember what to do on an everyday basis. 

Taken from the Diabetes Care Community online, they break food choices down by category, so here are some examples for you to update your shopping list and include the foods on the left: 

CHOOSE THIS: INSTEAD OF THIS: 

Grains and Starches: Grains and Starches: 

Whole grain or rye bread White bread 

Sweet potato White potato or French fries 

Brown rice or basmati rice Short grain rice 

Whole-grain cereals with no added sugar Cereals made with processed grains and added sugar 

Barley, bulgur, quinoa Pasta or rice 

Corn or whole wheat tortilla White flour tortilla 

Protein: Protein: 

Egg whites Whole eggs 

Lower-fat cuts of meat, such as sirloin Higher-fat cuts of meat 

Roast turkey or chicken Cold cuts or lunch meats 

Ground turkey Ground beef 

Skinless chicken or turkey breast Chicken or turkey with skin 

Salmon, trout, mackerel – baked or steamed Battered fried fish 

Lentils or legumes (chick peas, kidney beans) Ground beef 

for taco filling or pasta sauce 

Fats and Oils: Fats and Oils: 

Non-hydrogenated margarine Hydrogenated or “hard” margarine, butter 

Low fat sour cream on baked potato Butter or regular sour cream on baked potato 

Olive oil or canola oil Butter or vegetable oil for cooking; use olive oil for dipping bread instead of adding butter to bread 

To see the full list, go to diabetescarecommunity.ca, or take advantage of the services and resources at our very own Bermuda Diabetes Association. 

Lastly, if you find yourself relying more heavily on takeout and delivery, Kristen Smith, MS, RD, Spokesperson for the Academy of Nutrition and Dietetics, offers 10 tips for ordering from your favourite eatery: 

1. DO YOUR RESEARCH 

Ordering take-out gives you more time to look over the menu and check nutrition information. Many places have nutrition information or at least calorie counts listed with their online menus. 

“Read menu descriptions thoroughly to catch foods that could contain unexpected carbohydrates such as those labeled breaded, crusted, or crispy,” says Smith. 

2. BE CAUTIOUS WITH DAIRY 

Restaurant kitchens are usually much more liberal with high fat dairy foods than you would be at home. You can always ask the restaurant to leave it off or look for a leaner menu option. 

3. USE THE PLATE METHOD 

Remember to fill half your plate with non starchy vegetables, one quarter with lean protein, and the rest with carbohydrates. Most restaurant meals have plenty of carbs and protein but may be lacking in vegetables. Order an extra vegetable side or add a salad to your meal. 

4. UPGRADE YOUR CARBS 

Not all carbs are bad. Whole grains are often packed with fiber and sometimes restaurants will offer whole-grain versions upon request. 

“Ask about brown rice, whole wheat bread, and whole wheat pasta options. These options still contain carbohydrates, but do take longer to digest, thus not increasing your blood sugar as rapidly,” cites Smith. 

5. WATCH THE ADD-ONS 

Sometimes you’ll open your takeout bag to find goodies you didn’t even order. These little extras are meant to show good hospitality, but they can derail your otherwise healthy choices. 

6. USE YOUR OWN PLATES 

Instead of eating straight from the takeout containers, portion out some of the meal onto a plate and leave the rest in the container for tomorrow. Ta-dah! Two or three meals for one! 

7. FOCUS ON LEAN PROTEIN AND VEGGIES 

When you’re scanning a menu, always zero in on the available lean protein and vegetable options. This is a great way to make sure you’re getting the best nutrition and least empty calories for your buck. 

8. SKIP FRIED FOODS 

Most restaurants have plenty of appealing non-fried options, too. Look for things that are seared, baked, grilled, or steamed instead. 

9. MAKE SPECIAL REQUESTS 

Don’t be shy, you are a paying customer, and you should get exactly what you want. 

“Substitute a portion of rice or pasta for steamed vegetables, for example,” suggests Smith. You could also request sauces, which are often calorie dense and poured on with a heavy hand, on the side, or substitute fried foods for items that are grilled or baked. 

10. SEEK OUT BEANS 

Beans are packed with fiber, which makes them very filling and helps prevent blood sugar spikes. You’ll find black and pinto bean dishes at Mexican restaurants while white beans are more common in Italian, Greek, or Mediterranean recipes – Plant-based protein with major health benefits! 

The post Savour the Flavour! MEAL PLANNING TIPS AND PLANT-BASED RECIPES FOR DIABETICS (AND THE FAMILY!) TO ENJOY appeared first on RG Magazines.

Diabetes is a serious problem in Bermuda. Our food culture (which is heavily affected and informed by food insecurity), increasingly sedentary lifestyles, high rates of obesity, and stress inducing habits make Bermuda the perfect environment for diabetes to thrive, and it does. 

Bermudians contract diabetes at a higher rate than the global average, and questions about food insecurity are still difficult to answer here, but we’re going to try to shed some light on the topic. 

Bermuda Diabetes Association Diabetes Educator Sara Bosch de Noya says, “Although there is little data directly on the rates of food insecurity as it relates to diabetes here in Bermuda, it is a known fact that we have a high incidence of overweight and obese people, and the prevalence of diabetes here on the island is higher than the global prevalence of diabetes. 

“Bermuda is estimated to have a diabetes prevalence of approximately 13%, while the global prevalence of diabetes now stands at around 10% of the world’s population.” 

Speaking specifically on the topic of food insecurity in Bermuda, Ms Bosch de Noya asserts: “Food insecurity refers to a situation in which households lack access to healthy, nutritional foods because of limited money or other resources. Limited finances in food insecure households often result in the purchase of cheaper and high caloric density foods, which contribute to higher rates of obesity. Obesity …is linked to, and carries an associated increased risk of chronic illness, including type 2 diabetes, depression, and many other medical conditions. 

“This, perhaps, is one of the major concerns with food insecurity: the potential to see an increased risk of developing diabetes, as further exacerbated by the pandemic. Many countries are seeing a significant rise in obesity rates because of physical, mental, and economic constraints and changes in lifestyle habits.” 

In Bermuda, we generally consume diets that are comprised of imported, processed foods that arrive in cans, boxes, bottles, bags, and crates. We do not, generally, consume a lot of organically grown local produce. Yes, we do consume local fish, as a preference (for most Bermudians), but our national dish is Cod Fish and Potatoes – cod is not a local fish and is preserved in a lot of salt. 

Sugar is another favorite for Bermudians. We put sugar in everything! Sugar intake, of course, is the single biggest factor in any diabetes diagnosis; indeed, we all have a relative who is from a generation which never used the word diabetes at all, referring to the dreaded affliction as the folksier, “Sugar.” 

On how to prevent diabetes through dietary consumption, Ms Bosch de Noya advises: “It is key to understand the elements of what we eat and why; foods that contain carbohydrates, such as starches, fruits, dairy foods, and sweet foods are all broken down into sugar in our body. Therefore, sensible portions of carbohydrate containing foods, selecting less refined sources, e.g., whole wheat grains, rice, and pasta whenever possible and limiting sweet foods and avoiding sweet beverages are all key dietary recommendations. 

“Increasing consumption of vegetables and fresh fruit is important to get adequate micronutrients (vitamins and minerals) while helping to fill up on less calorie dense foods. Healthy proteins, chicken, fish, eggs, nuts, and beans are recommended to incorporate with meals to maintain good blood sugar patterns. Healthy fats such as olive oil, nuts and avocados help to keep cholesterol levels in check and decrease the risk of cardiovascular disease which is prevalent in diabetes patients.” 

With this in mind, we can see how factors such as socio-economic status, clean food access, and disparate food cultures can inform food insecurity in Bermuda. Let’s face it: eating healthy in Bermuda is not cheap! 

Anything with the word “Organic” on the label is sure to come with a premium on the price tag; and even local produce is very expensive due to local farmers having to live and pay bills in Bermuda, just like the rest of us. 

These factors make food insecurity a huge problem for many Bermudian families, so the high prevalence of diabetes in Bermuda is just a logical byproduct of how we’ve historically fed ourselves. 

Ms Bosch de Noya extols the economically sound virtues of frozen vegetables and farmer’s markets, while breaking down the notable shortcomings of canned fruits and dried products: “Many associate healthy eating to be a challenge because of the cost of fresh produce. While this is true for many fresh vegetables and fruits which must be imported to Bermuda, it is important to remember that frozen vegetables and frozen fruits, have just as many micronutrients if not more than their fresh counterparts and are by no means a nutritionally inferior choice. 

“Canned foods are significantly higher in sodium and owing to the salted water in canned vegetables, this compromises the micronutrient content. Canned fruits are often dense in sugar content so bulk buying of fresh fruits in bags, oranges, small apples and frozen fruit are healthier economical options than tinned fruits. 

“Dried fruits such as raisins and cranberries, apricots and prunes are dense in sugar and carbohydrate content and best avoided for people with diabetes. Looking to follow recommendations for healthy eating with financial constraints and diabetes, opt for local fresh produce (often farmer’s markets are well priced), and stock your freezer with frozen vegetables and frozen fruits and berries.” 

Unfortunately, according to Ms Bosch de Noya, food insecurity puts our children at risk too: “Most of the research into food insecurity and health outcomes traditionally has been concentrated on children, particularly where it relates to food scarcity and malnutrition associated with nutritionally inadequate diets. 

“However, in the context of diabetes risk, when discussing food insecurity and diabetes (both prevention and management), all segments of our population are at risk. The increasing trend of obesity seen in children, if this may occur more in households affected by food insecurity, puts them more at risk of developing type 2 diabetes as adults particularly in families with a history of diabetes.” 

Our seniors are especially affected as well, Ms Bosch de Noya continues: “In our senior population, food insecurity is real and contributes to detrimental diabetes care by compromising both the ability to afford recommended foods and their access to diabetes medication. 

“In the working age adult group, there is evidence to show that food insecurity contributes to increased risk of diabetes, high blood pressure and high cholesterol, mental health problems and depression. All age groups of adults affected by food insecurity, if also living with a diagnosis of diabetes, would be challenged to adhere to many aspects of medical recommendations, pertaining to recommended dietary intake, medications, and scheduled health care appointments; all vital components of good diabetes care.” 

In closing, Ms Bosch de Noya warns against the lingering specter of food insecurity and its impact on diabetes in Bermuda: “Food insecurity is widespread and prevalent, probably even more so since the pandemic started and likely to be experienced by many in our community for some time in the future. It is hugely detrimental on a personal health level and on the economic health of our community. It is a challenging problem to tackle effectively. It is important for all health care organizations, GP’s and health professionals to look at ways to address the issue by screening for food insecurity and connecting at risk patients to resources and interventions.” 

The post FOOD INSECURITY AND DIABETES: WHAT’S THE 411? appeared first on RG Magazines.