WELLNESS WEDNESDAYS: Ignoring Diabetes Gets Complicated

"I chalk up the fact that I got diabetes to my body saying, 'Dude, you have been doing wrong for way too long'." 

                                                                --Randy Jackson

Recently, a friend told me her husband had a problem with his vision. He needed two surgeries on the good eye before they could operate on his bad eye.  It was a tough lesson in taking ownership of one’s health.  

I asked my friend if her husband had his A1C level checked recently and she said he had not been to the doctor in a while and she had no idea what his A1C result was.  Having diabetes comes with a lot of decisions to make if you don’t want complications, such as high blood pressure, heart disease, kidney disease, or vision loss or blindness.  Diabetes affects the entire family, as my friend is learning right now.  When ignored, diabetes becomes a much more expensive disease with the price of physical complications plus lost wages and time away from work.  

Let's talk about how uncontrolled diabetes can affect the eyes.  High blood sugar slows down the circulation of the blood.  Blood flow to the tiny vessels in the eyes can be affected.  This is called diabetes retinopathy.  If not detected early, it can lead to loss of vision and blindness. Controlling diabetes - by taking medications as prescribed, staying physically active and eating a healthy diet - can prevent or delay vision loss.

Here is the list of questions I have created for anyone recently diagnosed with diabetes:

1. How often should I check my blood sugar?
2. What times of day are best for me to check by blood sugar? 
3. What are my daily blood sugar goals to prevent complications? 
4. What happens if my blood sugar is too high and what do I do about it?
5. What happens if my blood sugar goes too low and what do I do about it?
6. Can I keep eating pasta and drinking sodas whenever I want?  What about fruit juice, bread, and grains like wheat? 
7. What eating changes do I need to make?
8. What is the A1C test and how often should I have it done?
9. What should my A1C be?
10. What about my blood pressure?
11. What about my cholesterol levels? 
12. How does stress affect my blood sugar?
13. What tests do I need and at what frequency? 
14. Do I need to see any specialists?
15. Do I need to exercise?
16. How can my family help me?
17. What do I need to do besides check my blood sugar?
18. If I don’t check my daily blood sugars, don’t monitor my A1C levels, don’t get an annual dilated eye exam, don’t check my feet regularly and don’t see a doctor regularly, I’ll still be OK, right? 

Sadly, the last question is the only one my friend’s husband ever asked since being diagnosed.  Having diabetes means getting educated by one’s doctor or by others on your team so that the plan for preventing complications is crystal clear to you.  Having diabetes means taking deliberate actions to maintain control and manage diabetes so that it does not control you.  In my experience working with patients, not all doctors are good teachers.  They often say to a patient, “Go to the bookstore and pick up a book about diabetes.”  Books can help to educate us but they often don't give us all the answers we need.

The reason I started Growing Healthy Kids, Inc. was because of people like my friend’s husband. Since successfully working with adults with diabetes and knowing that diabetes is controllable, preventable, and reversible, I focused on educating parents about preventing diabetes.   Obesity in children is a primary risk factor for type 2 diabetes in children.  Obesity, like diabetes, can be reversed and prevented.  

Mothers and fathers who have diabetes can educate their own families so that their children can learn healthy eating habits, the importance of being physically active and staying at a healthy weight.  The younger kids are when they learn good habits, the longer they will enjoy the benefits of good health. Ignoring diabetes gets complicated because diabetes has complications.  We can replace ignorance with awareness. 

Speaking of controlling diabetes with healthy eating, here’s one of my favorite new recipes.  It is even more special because of the delicious mangoes my neighbor gave me last week from her tree!

BLACK RICE SALAD WITH MANGO AND PEANUTS

Black rice has more antioxidants than blueberries, according to a study by Louisiana State University Agricultural Center.  Known as “forbidden rice”, this delicious, nutty rice has a black bran coating has outrageously high levels of protein, fiber, and antioxidants, including vitamin E and anthocyanin (which gives the rice its black hue).

INGREDIENTS:

• ¾ cup orange juice
• ¼ cup fresh lime juice
• 2 Tablespoons liquid coconut oil
• 1 Tablespoon coconut aminos (or use Bragg Liquid Aminos)
• Salt, to taste
• 3-1/2 cups water
• 2 cups black rice
• ½ red, orange, or yellow pepper, seeded and diced
• 2 stalks celery, diced
• 1 cup fresh cilantro leaves, chopped
• 1 cup finely chopped red onion
• ½ cup unsalted, dry roasted peanuts
• 6 scallions, thinly sliced
• 1 small firm ripe mango or avocado, diced
• 1 jalapeno pepper, seeded and minced

DIRECTIONS:

In a large bowl, whisk together orange juice, lime juice, coconut oil, coconut aminos, and a pinch of salt.  Whisk to blend.  Set aside.

In a medium saucepan, heat water to boiling.  Season lightly with salt and add black rice. Cover, reduce heat to low, and simmer until all liquid is absorbed and rice is tender, about 25 minutes. 

Remove pan from heat and let stand, covered, for 15 minutes. 

As rice stands, add red pepper, celery, cilantro, red onion, peanuts, scallions, mango or avocado, and jalapeno to the large bowl containing dressing.  Stir to coat ingredients.

Add black rice, stirring gently until coated.

Allow to sit for 30 or more minutes for flavors to blend.

SOURCE:  Coconut: The Complete Guide to the World’s Most Versatile Superfood by Stephanie Pedersen, 2015

If you or a loved one has diabetes, get help now.  Start at nih.gov or click here.

In gratitude,

Nancy L. Heinrich, MPH

Founder, Growing Healthy Kids

WELLNESS WEDNESDAYS: Saving Our Children

"My diabetes is such a central part of my life...it did teach me discipline...it also taught me about moderation...I've trained myself to be super-vigilant...because I feel better when I am in control."

                                                                         --Sonia Sotomayor

Today, diabetes reared its ugly head when I least expected it.  While shopping for fresh vegetables, I saw a man suddenly slump over the bananas.  I rushed to his side, assisted him to a chair, and got a manager’s attention.  

When asked if he had diabetes; he replied yes.  An employee was immediately dispatched to get orange juice for the customer.  Was it a low blood sugar event?  It very well might have been.  Only the doctors in the emergency room will know.  I am saying a prayer that he receives the help he needs.  

The threat of low blood sugar - plus other complications such as high blood pressure, peripheral neuropathy, kidney disease, diabetic retinopathy, and gastroparesis - is a very real scare for millions of Americans living with diabetes.  Managing diabetes is not spectator sport.  Successfully managing diabetes takes work, vigilance, and education.  It requires knowledge about healthy eating habits and importance of daily fitness routines.   Can diabetes be managed?  Yes. 

The question for parents is, can diabetes be prevented?  Yes.  What does it take to do that?  The same as managing diabetes:  work, vigilance, education, and knowledge about healthy eating habits and the importance of daily movement.  Making decisions to ensure that our kids stay at a healthy weight. Choosing foods and drinks without added sugars.  

ALL kids deserve access to healthy foods.  ALL kids deserve parents who are informed and health literate.  ALL kids deserve the opportunity to erase their nature deficits to ensure their mental health is balanced with their physical health. 

Without informed and health literate parents, our children’s risk of developing diabetes is greatly increased.   Diabetes is a preventable disease, only if we dare to become embarrassed and do whatever it takes to ensure our children’s health – and lives. 

In gratitude,

Nancy L. Heinrich, MPH

Founder, Growing Healthy Kids

WELLNESS WEDNESDAYS: The Recipe for Happy, Healthy Kids

"Most cooks try to learn by making dishes.  Doesn't mean you can cook.  It means you can make that dish.  When you can cook is when you can go to a farmers market, buy a bunch of stuff, then go home and make something without looking at a recipe. Now you're cooking." 

                                                                                       --Tom Colicchio

What are the essential ingredients that parents need to ensure their children are both happy AND healthy?  Keep the following ingredients on hand at all times:

• A house filled with love and respect
• A kitchen where kids can learn to cook
• A family dinner table to eat together as a family most nights of the week and to share gratitude
• Hugs and laughter (unlimited quantities)
• Fresh, seasonal vegetables and fruits (more vegetables than fruits)
• Regular bedtimes so kids get enough sleep every night (key to helping kids AND adults stay at a healthy weight)
• The habit of turning off all computers and digital devices at least one hour before bedtime

By keeping your house and pantry well stocked with the above ingredients, you are well on your way to ensuring your children are healthy for their lifetime.

Wellness Wednesdays is celebrating its 300^th article for parents with this recipe.  As we approach our nation's Independence Day, celebrate your family and create your own recipes for healthy foods, healthy children, and healthy lives.  

Connect with local farmers at your local farmers markets.*  Teach your children about the benefits of eating locally grown foods from farmers who use non-GMO seeds and organic farming methods.  Celebrate health.  Celebrate life!

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

*To find a farmers market near you, go to www.localharvest.org or click here.

WELLNESS WEDNESDAYS: Fun Summer Foods for Kids

"The ultimate test of a moral society is the kind of world that it leaves to its children."  

                                                                   -Dietrich Bonhoeffer

Dear Parents,

Say “guacamole” 10 times real fast while jumping up and down on one foot.  Can you pronounce “jicama”?  Have you made starfruit (carambola), strawberry, and kiwi kebobs?

Making summertime memories and fun-filled adventures can be a challenge if you don’t plan.  Here are some ideas you can use to make this summer the best ever for your kids AND help them learn healthy eating habits on their terms:

• Every week between now and when school starts, ask your kids to pick out one new fruit or vegetable when you go shopping together. 
• Task the kids with researching what they choose, including its nutritional values, how to cut it up, and recipe ideas. 
• Let the kids decide how to eat each new vegetable or fruit.  Can it be eaten raw or does it need to be cooked?  Can you use it in a salad or as a snack? 
• Ask your kids to prepare a chart to track each week’s new treasure, what they made with it (if not eaten raw), and ask them to rate each item on a scale of “love it, it’s OK, or pass”.

Enjoy the summer.  Turn shopping trips into learning opportunities.  Go play! 

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

WELLNESS WEDNESDAYS: Tomatoes, Diabetes and Alzheimer's

“The idea that your risk for Alzheimer’s is tied to diabetes may seem inconceivable at first.  But it makes sense when you consider the relationships shared between these two ailments.  Diabetes is characterized by elevated blood sugar.  And elevated blood sugar is toxic to brain cells.”  

                                            --David Perlmutter, MD, author of The Grain Brain

Heirloom tomatoes from my local farmer's market

I love tomatoes in the summertime.  When tomatoes show up at the local farmers markets, it makes my heart sing!   There is nothing is better on a summer day than a sliced tomato with fresh mozzarella, basil and a drizzle of fig-infused vinegar! 

If you read Wellness Wednesdays, then you know about the connection between high blood sugar and Alzheimer’s.  Starting with my first book, Healthy Living with Diabetes: One Small Step at a Time (www.ourlittlebooks.com), raising awareness about the connection between diabetes and Alzheimer’s has been part of the mission of the Growing Healthy Kids organization.

With the growing incidence of diabetes and prediabetes in the U.S., it is surprising to me that more health care professionals are not actively involved in educating their patients with diabetes about this connection and doing everything in their power to teach their patients how to control and reverse diabetes.  Eat less sugar and wheat; they feed an inflammation that affects the health of our brains. Eat more tomatoes, squash, and broccoli.  Food matters!

Below is a recipe I adapted from The Grain Brain Cookbook by Dr. Perlmutter.  Enjoy!   

GROWING HEALTHY KIDS:  Our Recipe Collection

Roasted Tomatoes

Ingredients:

• ·        4 large ripe but firm tomatoes
• ·        8 Tablespoons grated Parmesan cheese
• ·        2 Tablespoons almond flour
• ·        1 Tablespoon chopped fresh basil
• ·        2 Tablespoons extra virgin olive oil
• ·        Pink Himalayan sea salt and fresh ground black pepper

Directions: 

• Preheat oven to 375 degrees.
• Cut each tomato in half crosswise.
• Combine cheese and basil in small bowl.  
• Spoon equal portions of the mixture on the cut side of each tomato half.  
• Drizzle with olive oil, season with salt and pepper. 
• Place tomatoes, cut-side up, on a baking sheet.  
• Bake about 10 minutes.  If desired, place under broiler until top is bubbling.

Serve immediately.

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

WELLNESS WEDNESDAYS: Favorite Cole Slaw Recipes

“If you can shred a vegetable, you can make slaw.” 

                                                                           --Chef Michael Glatz

Summertime is here and all kids deserve access to healthy foods.  Here is a simple food idea that kids love to help make.  Gather together the ingredients in this delicious Summer Slaw recipe.  Put the kids in the back yard* with a grater, a head of red or green cabbage, and a big bowl.  The key to most slaw recipes is to make them ahead of time, allowing the flavors marry in the fridge for at least an hour before serving. 

GROWING HEALTHY KIDS:  Our Recipe Collection

SUMMER SLAW

INGREDIENTS:

·        ¼ head red cabbage

·        ½ jimaca (or substitute rainbow carrots)

·        ½ cup fresh squeezed orange juice

·        1/3 cup fresh squeezed lime juice

·        1/2 cup finely chopped fresh cilantro

·        3 Tablespoons local honey

DIRECTIONS: 

• SHRED cabbage and jimaca in food processor (or use a hand grater).
• WHISK together remaining ingredients. 
• MIX juice mixture with the vegetables, cover and place in fridge for at least 1 hour. 

SERVE with your favorite summertime dinner such as shrimp tacos or black bean burgers.

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

*Kids and cabbage can get a little messy, so taking this preparation step outside will keep your kitchen neat.

NOTE TO PARENTS:  If using a mandoline for the cabbage, do this yourself.  This kitchen tool is not for kids.  

WELLNESS WEDNESDAYS: Become a Sugar Detective

"Life is not measured by the number of breaths you take, but by the moments that take your breath away." 

                                                                                                              --Anonymous

One constant in the educational work we do in Growing Healthy Kids is teaching parents and kids about sugar.  All parents need to know about the difference between added sugars and natural sugars.  All kids need to learn that natural sugar is what our bodies were designed to process, but only in small quantities. Excessive sugar intake is linked to belly fat, obesity, heart disease, diabetes, liver disease, and poor cancer survival rates. The average American consumes about 41 teaspoons of sugar a day, while the guidelines from American Heart Association call for limiting sugar intake to 6-9 teaspoons a day.  NOTE:  One teaspoon of sugar contains 4 grams of carbohydrates.

Sugars that are added to foods during processing are the ones we don't need.  Read a nutrition facts panel on a cereal box or a box of Pop Tarts and see how many different added sugars you can find.  Here's a clue: any ingredient that ends in “-ose” is a sugar.  Always check food labels for what I call “the evil empire sugar” or high fructose corn syrup.  Added sugars come in many names, more than 50.  To view a list, just go to pages 23-26 of Nourish and Flourish:  Kid-Tested and Approved Tips and Recipes to Prevent Diabetes.*

The sugar you eat should be limited to natural sugars, that found in fruits and some vegetables (like sweet potatoes and corn).  Fruit also contains dietary fiber (the "bones" which give fruits their unique form ) which helps to slow down the absorption of sugar.   

Here are 3 tips parents and kids can use:

1. Read food labels and look for “high fructose corn syrup”.  If the food or drink contains it, don’t buy it.
2. Choose foods and drinks without added sugars.
3. Replace fruit juice with fresh fruit.

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.

*To order a copy of Nourish and Flourish, click on the link in the top right corner of this page.  

WELLNESS WEDNESDAYS: Springtime Foods

Spring is nature's way of saying, "Let's party!"  

                                                                                       --Robin Williams

What is your favorite thing about spring?  Watching leaves appear on trees?  Buying daffodils?  Exclaiming over beautiful azaleas, redbuds, and dogwoods?  For me, it is all of these.  My very favorite?  Waiting for locally grown asparagus to show up in local farmers markets!  

I am not talking about the asparagus shipped in from Mexico.  Who knows what chemicals they contain?  How many days ago were they harvested?   No, I am talking about locally grown asparagus, wherever you happen to be.  Last year, I was in Denmark when white asparagus was in season.  What a feast it was every evening!

While I (im)patiently wait for the season’s first asparagus, I am busy collecting favorite  veggie recipes into a little book to share with friends.  There are so many health and cancer prevention benefits of asparagus!  It contains chromium (a trace mineral which helps insulin move sugar out of the blood into the cells, great if you have diabetes), folate (great for your brain), and lots of fiber.  One of the simplest ways to prepare and enjoy fresh asparagus is to roast or grill it.  Here’s my recipe for this delicious spring delight:

GROWING HEALTHY KIDS:  ROASTED ASPARAGUS

INGREDIENTS:

• 2 pounds fresh asparagus
• Olive oil
• Pink Himalayan sea salt

DIRECTIONS:

Preheat oven to 450.  Trim woody ends off stalks.  Place asparagus in a single row on a baking sheet.  Drizzle oil and season with sea salt.  Gently toss.  Roast about 10 minutes or until asparagus is tender.  Top with freshly grated parmesan, if desired. Serve immediately.

In gratitude,

Nancy Heinrich

Founder, Growing Healthy Kids, Inc.