Dr. Susan Michell - Nutrition Expert Dr. Susan Mitchell Nutrition Expert
home about services media clients Contact

November 18, 2011

Superfoods to Reduce Your Diabetes Risk


Does diabetes run in your family? Has your blood glucose (aka blood sugar) been a little elevated? According to the National Diabetes Information Clearinghouse (NDIC), approximately 35% of adults 20 and older, and 50% of adults 65 and older have pre-diabetes.

Have you heard the term pre-diabetes? It’s used to describe above-normal blood sugar levels that are not quite elevated enough to be diagnosed as diabetes. Here’s the kicker: unless lifestyle changes are made such as weight loss, tweaks to the diet and more exercise, pre-diabetes typically progresses to diabetes.

But I like to focus on the good news. If you are pre-diabetic or diabetes runs in your family, you can take control now and help prevent diabetes. If you have diabetes, smart habits can reduce your blood sugar level enough that you may need less medication or none at all.

Joining me on the podcast this week to bust some diabetes myths and talk superfoods is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

One of the most common diabetes myths is that eating too much sugar causes diabetes. You my eat very little sugar or few sweets and still develop diabetes. Weigh gain plays a big role in diabetes and it doesn’t matter what foods you eat or drink to put on the pounds.

Diabetes Superfoods to Add to Your Diet:

Leafy greens

Nuts

Herbs and spices: particularly cinnamon, oregano and turmeric

High Fiber Foods: Susan: such as whole wheat bread, brown rice, beans, lentils, oatmeal

New research is looking at both regular consumption of caffeinated coffee and a normal blood level of vitamin D as potentially protective against diabetes.

Be sure and try this month’s Family Circle recipe: turkey scaloppine with tarragon-mushroom sauce  at the WDBO.com/healthcenter.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


November 17, 2010

Spice Up Your Health!


Have you started thinking about your holiday meals? Party foods you want to prepare? Spices develop the flavor profile of your food but did you know that many spices are good for your health? The emerging science is fascinating …especially when you consider that spices have antioxidant and protectiveproperties.

Try these four spices:

Cinnamon: Did you know that one teaspoon of cinnamon contains as many antioxidants as a ½ cup of blueberries? Cinnamon also contains polyphenols, which are compounds that may help regulate blood sugar levels. I like to put my favorite spices in shakers just like salt and pepper and keep them handy. I sprinkle cinnamon on oatmeal and hot chocolate. How do you use it?

I was in Boston for the American Dietetic Association Food & Nutrition Conference and enjoyed a sweet yet savory California Pinot Infused Fig Chutney that is perfect for the holidays. Made with California figs, Pinot Noir wine and cinnamon sticks plus a couple other ingredients, this chutney is easy to make ahead. Serve it along side turkey, pork or ham or spread it on a baguette and pair it with cheese for an appetizer. It would pair nicely with Gorgonzola, Cheddar, Manchego or Camembert.

Thyme: Ancient Greeks burned thyme as incense in their temples, believing it was a source of courage. It was also used to ward off nightmares in the Middle Ages.  So what else can this super spice do?  It potentially promotes good heart health by reducing cell damage from free radicals.

Turmeric: What do you like on your hot dog or favorite sandwich? Did you say mustard? Do you buy the traditional bright yellow mustard? If you have a container of yellow mustard in the fridge, look at the ingredients for the word “turmeric”. The golden yellow color in turmeric comes from curcumin, which is the naturally occurring phytonutrient.

Recent studies have led researches to consider that this golden yellow curcumin compound may help stop the development of harmful brain plaque or amyloid plaque tied to Alzheimer’s disease.

Oregano: Studies on oregano suggest that it has antimicrobial properties so if you’re making pizza for friends and family who have gathered to watch those holiday movies, sprinkle it on.

Remember, the research on spices is not meant for you to think of them or use them as a single treatment item. They are to be included as part of a healthy way of eating in amounts of ½ teaspoon to teaspoon per serving for example.

Spices need to be stored away from heat and light in a dark drawer or cabinet. If you want some tasty recipes that contain these super spices, go to spicesforhealth.com

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


October 14, 2009

Diabetes Defense: Diet Tips to Put in Place Now

dia-picHi everyone…thanks for checking in this week. Does diabetes run in your family? Have your blood sugar level and your weight seen an increase? Maybe you’ve been told by your health care provider that you have pre-diabetes…meaning that your blood glucose is above normal but not quite high enough to be classified as diabetes. I’ll bet you didn’t know that more than 70,000 people die of diabetes every year, making it the sixth leading cause of death in the United States.

As our population becomes heavier, new cases of diabetes continue to climb. What if you could follow a tasty diet that includes better for you carbs and fats…even dessert…and potentially lose weight and bring down your blood glucose aka blood sugar? Today’s diabetic diet is just that. It’s kind of like a BOGO…buy one get one free…which we all love. You lose weight and your blood glucose drops as a result. Did you know that the foods you choose to eat everyday impact on your chances of developing diabetes? If you already have diabetes, making some simple changes to your diet can mean fewer complications and less medication or perhaps none at all.

From a broad perspective, three of the smartest tweaks to your current diet for diabetes defense include:

  1. Switch from fruit drinks and soft drinks to tea, water, unsweetened flavored water and coffee.
  2. Cut out trans fat and reduce saturated fat as much as possible and switch to unsaturated fat sources such as nuts, avocado and vegetable oils.
  3. Go very easy on processed meats including hot dogs, bacon, ham and sausage and instead reach for poultry, seafood, soy foods and beans.

The November issue of Family Circle magazine has made it easy for you to go on diabetes defense. The issue includes their eat-to-beat-diabetes plan which works in two ways. Margit Ragland, senior editor at Family Circle joins me on my podcast this week to talk all about it.

First, the plan is designed to help you lose weight. Here’s the great news. A weight loss of just five to seven percent of your body weight can sharply lower your diabetes risk (that’s like dropping 8 to 12 pounds if you weigh 170). Second, the eat-to-beat-diabetes plan is also loaded with nutrients to help defend against diabetes and it’s workable for your entire family. The Family Circle eat-to-beat-diabetes plan has two calorie options to choose from. Variety and portion size are key elements to your success. Be sure and pay attention to the Nutrition Facts panel on food items for information on portion size, total carbohydrate and fiber.

Foods that are high in fiber are a big part of the plan. Try the red lentil soup recipe that was just posted at the Nutrition & Health Center on WDBO.com. Remember to use a low sodium vegetable broth to reduce the sodium content per serving.


Featuring Advanced Search Functions plugin by YD
Dr. Susan Mitchell's Blog