Six Easy Tips to Improve Your Diet
Posted: March 23, 2012 Filed under: Diabetes Resources, National Nutrition Month, Nutritional Tips | Tags: diabetes and nutrition, healthy living, Julia Socke, kovler diabetes center, national nutrition month Leave a comment »In Chicago, we’ve been enjoying spring…even summer-like…weather throughout the month. And we’re not the only region breaking records! The warm temperatures, t-shirts and al fresco dining remind me that the real spring and summer are just around the corner. This is the time of year when it seems easier to make positive, healthy changes in our lives and in our diets, which is probably why it’s also National Nutrition Month. So here are some easy tips to live healthier…now and throughout the year!
1. Cut the fat.
On average, a serving of a fat contains around 100 calories, and these calories can really add up fast. Remember that even healthy fats have calories. Olive oil is very healthy…BUT, 1 tablespoon is 120 calories! Consider using a cooking spray to coat your pans so that you use less oil and to bake your food more often than frying it. Also try to use reduced fat cheese, sour cream and salad dressings.
2. Mix it up.
No one wants to be bored with what we eat. All recipes can be modified to be healthier. Draw on inspiration from favorite dishes when eating out, or even from recipes you see in magazines or on cooking shows. This will help to give you ideas so that you don’t get into a food rut.
3. Get moving.
So often, many of us make up excuses as to why we can’t exercise. The most common excuse is that we don’t have time. But there are always opportunities for more activity! Consider marching in place or walking around your home during commercial breaks when watching TV. Or you could even do some chair exercises or arm circles. Choose the stairs instead of the elevator, or park in the last spot of the parking lot to walk farther to your destination. If you take public transportation, consider getting off a stop or two before your normal stop so that you can walk more.
4. Quinoa, please!
If you have been trying to increase fiber in your diet but find that you are not a fan of other whole grains, give quinoa a try. Not only is it easy to cook, but it is a complete protein and is gluten free. Try substituting it for recipes that involve cous cous, rice or pasta. It can be found in most grocery stores.
5. Snack smart.
Snacking is not a bad thing! Snacking can be an opportunity to add more nutrition to our diet, as well as help prevent overeating at meal times. Choose snacks that are nutritionally dense and high in fiber. Examples include: veggies with hummus or a low fat dip, fruit, high-fiber granola bars, low-fat cheese, peanut butter on whole grain crackers or a handful of nuts. Beware of “boredom snacking,” as this can add too many calories to your diet.
6. Make fruit a regular part of your day.
Fruit is packed in nutrition and is high in fiber to help fill us up. Consider adding fruit to your oatmeal, salads or even substituting applesauce for oil when baking.
Like I said, these are all very simple steps toward healthier living. Stay tuned for more National Nutrition Month tips on our blog, Twitter handle or Facebook page.
Julia Socke, RD, LDN, CDE
Registered Dietitian, Certified Diabetes Educator and Outreach Coordinator
The Kovler Diabetes Center
Kovler Dietitian Encourages You to “Get Your Plate in Shape”
Posted: March 19, 2012 Filed under: Diabetes Resources, Kovler Diabetes Center Staff, National Nutrition Month, Nutritional Tips | Tags: Get Your Plate in Shape, healthy eating, Julia Socke, kovler diabetes center, national nutrition month Leave a comment »Registered Dietitians play a vital role in educating the public about healthy nutrition. With alarming rises of obesity and diabetes in our country, our role is as important as ever. National Nutrition Month is dedicated to spreading our message to help people make more informed nutrition choices and develop better habits to lead healthier lives. This year the theme is “Get Your Plate In Shape.” Below are some tips on how we get our plate in shape and improve our nutrition.
1. Make ½ of your meal vegetables.
Vegetables are low in calories and are packed with fiber, vitamins and minerals. The fiber in vegetables will fill you up faster so that you won’t need as much of the higher calorie foods at your meal. Remember not to add a lot of oil, butter, margarine, or dressings to these veggies as those calories can add up quickly. Add more veggies to soups, pasta sauces and sandwiches. Frozen vegetables are just as good as fresh vegetables, so have these available in your freezer for convenience if you can’t make it to the grocery store.
2. Skip the juice.
The calories in juice can add up fast. Eight ounces of juice contains 50% more calories than if you ate the whole fruit. Eating the whole fruit is far more satisfying since the fiber and water content help to make you feel full. The whole fruit also does not spike the blood sugar as fast as juice.
3. Don’t fall victim to portion distortion.
Trade in your current plates, bowls and cups for smaller ones. A lot of us eat with our eyes…not our stomachs! Portions at restaurants can be HUGE – at least double, if not triple, the portion we should be eating. Consider asking your server for a take-home container to arrive at the same time your meal does. Before you taste your food, divide up half of it and put it the container. This way you have controlled your portions better and also have another meal for the next day. Or, order one entrée to split between you and the person you are dining with.
I’ll continue to share some easy tips throughout the rest of National Nutrition Month, and you can also visit our website for more information. And I’d like to know…what are some of your tricks for staying healthy?
Julia Socke, RD, LDN, CDE
Registered Dietitian, Certified Diabetes Educator and Outreach Coordinator
The Kovler Diabetes Center
Kovler Welcomes a New Team Member, Recognizes Dietitian Day
Posted: March 14, 2012 Filed under: Diabetes Programs, Diabetes Resources, Events, Kovler Diabetes Center Staff, National Nutrition Month, Nutritional Tips | Tags: Certified Diabetes Educator, Julia Socke, kovler diabetes center, national nutrition month, Registered Dietitian Day Leave a comment »
Julia Socke, Registered Dietitian and Certified Diabetes Educator at the Kovler Diabetes Center
It gives me great pleasure to introduce the newest member of the Kovler team, Ms. Julia Socke, RD, LDN, CDE…a registered dietitian and certified diabetes educator. It only makes sense to make this introduction on what is also National Nutrition Month AND Registered Dietitian Day, “commemorating the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world!”
Throughout her career, Julia has worked with patients of all ages with various dietary needs. Her areas of focus include diabetes, adult and pediatric weight management and community nutrition.
“The Kovler Diabetes Center is one of the most well-respected diabetes centers in the Chicagoland area. I feel honored to be a part of such an amazing center. In the short time I’ve been at Kovler, I’ve witnessed firsthand the exceptional teamwork between our physicians, nurses, MAs, coordinators, and Certifed Diabetes Educators that makes Kovler the special place it is, ” said Julia.
As a member of our team, Julia will act as both a diabetes educator and the outreach coordinator, supporting Kovler’s satellite clinics and working with both children and adults to effectively manage their diabetes. Additionally, she will participate in various nutrition and diabetes lectures and events and is a member of both the Chicago Dietetic Association and the Academy of Nutrition and Dietetics.
Julia also enjoys spending as much time as possible with friends and family. And as a former athlete, she stays active in organized volleyball leagues and loves trying new restaurants around Chicagoland.
You’ll be hearing from Julia throughout National Nutrition Month and beyond, as she’s an incredible resource for the diabetes community and for our patients. On behalf of the entire Kovler crew, we welcome Julia to our team!
Peggy Hasenauer, MS, RN
Executive Director
The University of Chicago Kovler Diabetes Center
Click here to learn more about our team of educators at the Kovler Diabetes Center.
Start Now: Healthy Eating Strategies
Posted: March 5, 2012 Filed under: Diabetes Resources, Kovler Diabetes Center Staff, National Nutrition Month, Nutritional Tips | Tags: Amy Hess-Fischl, carbs, diabetes and nutrition, kovler diabetes center, national nutrition month Leave a comment »In honor of National Nutrition Month, I wanted to share some healthy eating strategies that you can incorporate NOW! Each tip is straight-forward and easy to implement.
1) Stop DRINKING your calories: Whether it’s regular soft drinks, juices, performance drinks or teas, we forget that 1 cup of any of these items can add an extra 100 calories. A can of regular soft drink = 150 calories, 45 grams of carbs. A typical 16 oz. glass will add an additional 50 calories and 15 grams of carbs, leading to extra calories we don’t need and an increase in blood glucose levels.
2) Do not skip meals, especially breakfast: One may think that by eliminating breakfast, we are also eliminating calories. Not true. By eating breakfast, we BREAK the FAST and our body’s metabolism kicks into gear, meaning we will burn calories. When we do not eat, it will still think we are sleeping and not burn many at all. In addition, our body may compensate and eat more calories throughout the day to make up what was lost, leading to possible overeating.
3) Remember CONDIMENTS have calories (and carbs) too. Always check the serving size for all condiments. 2 tablespoons of BBQ sauce = 40 – 60 calories and 10 grams of carbs; 1 tablespoon of ketchup = 15 calories and 4 grams of carbs; 1 tablespoon of tartar sauce = 60 calories and 2 grams of carbs. We tend to underestimate our servings, so know what 1 or 2 tablespoons looks like, since it’s not as much as we think. We tend to eat 3 – 4 times the actual amount, adding far more calories (and carbs) than we presumed.
4) Learn to use the Nutrition Facts label: Focus on the serving size and total carbs when carb counting. When comparing items, focus on the serving size, calories, fat and total carbs. If you don’t know what a serving size looks like, measure it at home so you can better estimate when out.
Stay tuned next week, when I’ll post a blog about food myths for people living with diabetes. In the meantime, you can follow us on Twitter and Facebook throughout National Nutrition Month, or visit eatright.org for additional tips and resources.
Here’s to healthy eating!
Amy Hess-Fischl
Registered Dietitian, Certified Diabetes Educator, Program Coordinator of InTransit Program
The University of Chicago Kovler Diabetes Center
Take Steps to Decrease Your Risk of Diabetes
Posted: March 6, 2011 Filed under: National Nutrition Month Leave a comment »
March is National Nutrition Month!
The risk of diabetes decreases with just diet adjustments and a 30-minute minute walk every day (even two 15-minute walks).
A national trial, called the Diabetes Prevention Program (DPP), showed that “Making an effort to lose and maintain weight loss is the best way to lower the risk of developing diabetes,” said Dr. David Ehrmann, Professor of Medicine, and the principal investigator on the study at the University of Chicago.
Funded by the National Institutes of Health, the study included 27 clinical centers around the country. It showed that, “individuals at high risk for the development of type 2 diabetes can delay or avoid its onset by losing weight through regular physical activity and a diet low in fat and calories.”
In fact, the report states that these lifestyle changes can reduce the risk of developing diabetes by 58 percent. For participants aged 60 and older, lifestyle changes reduced the risk by 71 percent.
“This has now been well-validated,” said Dr. Ehrmann. “Even minor weight loss makes a difference. Ideally, losing on the order of 7 percent of body weight can have an important impact on diabetes risk.”
In some ways it’s daunting to change behavior, but, according to Margie Matulik, a nurse, Certified Diabetes Educator and the University of Chicago DPP Coordinator, the changes don’t have to be radical. The risk of diabetes decreases with just a 30-minute walk every day (even two 15-minute walks), substituting high carbohydrate, high fat foods with fruits and vegetables, and avoiding refined (or processed) food. “Eat close to the farm,” she says.
When the outcomes phase of the study officially concludes in 2013, it will have been a 17-year trial. “We’ve learned a lot,” Dr. Ehrmann says, “but it comes down to this: Weight loss is the most significant factor in slowing the progression of diabetes.”
Check out our blog, Facebook page and Twitter handle throughout March for more health tips during National Nutrition Month!
