Our Dietician has recently started a Nutrition Blog.  To check out the current articles, please follow this link: http://reikiwellnesscenter.org/WordPress/index.php

If you have any questions about our Nutrition services, please contact Cyndie Fryer at Cfryer@reikiwellnesscenter.org

Lamplighter Piece- Spotlight on Nutrition

With the popularity of low-carb diets, it’s no wonder people with diabetes are confused about what to eat during the holidays.  A basic understanding of what foods effect blood sugars is essential.  I recommend seeing your health professional, especially your Registered Dietitian, to get the answers you need and to individualize your meal plan.  But here are some general guidelines. 

The foods that are going to affect your blood sugars the most are sugars, starches and fibers.  This does not mean you can’t eat these foods, in fact they are essential.  They work with your diabetes medicine or your exercising body to keep your blood sugars from going too low. 

A variety of whole grains, vegetables, fruits and low-fat dairy products should be a part of your daily meal plan.  Protein foods such as eggs, meats, fish and beans are included, but they don’t have the same effect on your blood sugars.

Sugary foods- a small piece of cake or pie, a piece of chocolate, can be safely eaten by someone with diabetes, but it must be PLANNED OUT.  A piece of pie after Christmas dinner can be enjoyed, but only if another starchy or sugary food is omitted from the main meal.  These exchanges are key to keeping your blood sugars stable.  For example, trade in your mashed potatoes for a small piece of pumpkin pie.  These types of trades should be left for special occasions only. 

Happy Holidays!!!

Cynthia Fryer, RD,LDN 

Thanksgiving Nutrition Tips

            Why do those nutritionists have to mess with Thanksgiving?  The excesses of Thanksgiving are fast reflecting the excesses of everyday life for many Americans.  With obesity, heart disease, and diabetes on the rise, not only for adults, but for our children, the time to tweak our favorite holiday foods is now. 

            It’s a truly American holiday, no presents, just food.  If you’re lucky, a few family or friends that really mean the most to you will share the day.  Here are some ideas to encourage us all to be around a little longer. 

            Try taking a walk before dinner.   The day might be rushed with food preparation and traveling, but even a 20 minute brisk walk can replace some of those happy hour calories.   

Aim for lower calorie meals earlier during the day.  Small meals that combine starchy foods with protein (like a half a bagel with peanut butter or whole grain cereal with milk) will keep you feeling fuller, longer. 

            Include whole grains in your Thanksgiving dinner, too.  Trade your plain rolls for whole grain rolls.  Whole grains contain fiber, vitamins, minerals and phytochemicals, which contribute to a healthier you.  White rolls don’t have any of these benefits, just calories. 

            Replace an old standby; say corn, mashed potatoes or green beans, with a healthier new vegetable dish.  In my family years ago, we started making baked acorn squash.  It’s now become a staple of its own. 

            Remember too that portions do matter.  Pick your favorite items and eat small amounts of each.  Good luck for a Happy and Healthy Thanksgiving!!!

Cynthia Fryer, RD, LDN
November 9, 2006