BABY STEPS

Do you have a hard time eating right? Take baby steps and you will be amazed how easy it is. Start with something as simple as choosing healthy foods more often than unhealthy ones. Each time you succeed it will give you confidence to do it again.

A few simple examples are to have a sugar-free cookie rather than a regular one. Or when baking, substitute a small amount of whole-wheat flour for an equal amount of the called for all-purpose. If fresh vegetables aren't available to you, choose frozen over canned. Choose fresh fruit over baking them into a pie. Once you get used to the small changes, you will find yourself going with the healthy choice.

OATS AND NUTS ARE IMPORTANT TO DIABETICS

Oats and nuts should be major foods in diabetics meal plans. That is not to say you have to eat loads of either. Oats are easy to work into the diet through morning cereal, snack bars and mixes, etc. When you eat nuts, use the unsalted variety and do not smother them in candy coatings. Try to work a portion of both oats and nuts into you diet everyday.

CALORIES - AN UGLY WORD!!

Calories - what an ugly word. But remember, calories do count whether you count them or not. The only way to lose weight, and most diabetics should (me included!), is to use up more calories than you take it in. Sounds simple, doesn't it? It is simple, we just don't like doing it!!

RAISINS

The small snack-size boxes of raisins are perfect to carry with you in case of low-blood sugar. When traveling carry a box in your purse, car, travel bag, etc. When diabetics eating routine is interupted, as it often is with travel, it is important to have something within reach if your blood sugar dips too low.

MORE MARGARINE SPREAD DATA

I CAN'T BELIEVE IT'S NOT BUTTER! FAT FREE SPREAD: The main ingredient of this soft spread is water so it is not recommended for cooking but makes a great topping for toast, breads, baked potato, etc. Because of the high water content, this spread is not recommended for baking! 1 tbsp = 5 calories, 0 fat, 90 mg sodium

PALM FRUIT OIL VS PALM KERNEL OIL

For those who read nutrition labels (everyone should), are you aware there is a difference in palm fruit oil and palm kernel oil? Palm fruit oil has only half the saturated fat found in palm kernel oil. For instance, EARTH BALANCE NATURAL SPREAD MADE WITH OLIVE OIL is considered a smart choice. The label will show palm fruit oil and this is okay. This spread can be used as a toast, etc topping or in cooking. Per 1 tablespoon you will get 80 calories, 9 g fat - 2.5 of them saturated and no transfat, 70 mg sodium. Remember our bodies need the healthy fats such as olive oil. This topping is dairy free. Will post more information in the next few days about other "Smart vegetable oil and butter-based spreads that contain no partially hydrogenated oil (trans fat) and limited amounts of saturated fats.

EXERCISE 150 MINUTES PER WEEK

At least 150 minutes of exercise per week could cut your chances of becoming a diabetic by up to 50%. For those of us who already have it, exercise can reduce our risk of serious complications. Think about it. 150 divided by 7 = a little over 20 minutes of exercise per day. You can do it and so can I!

RACING DRIVER CHARLIE KIMBALL QUOTE

I agree with race car driver Charlie Kimball who stated, "The diagnosis of diabetes has been a speedbump, not a road block." Don't let it be a roadblock for you either! Make diet and lifestyle adjustments as needed and keep on rolling!

EASY WAYS TO FIGURE SOME SERVING SIZES

It is easy to figure out a serving of foods looks like by remembering the following guidelines: For soups measure out 1 1/2 cups in a 2-cup glass measuring cup, place in a bowl and that is what a serving should look like. For foods in a round 8 or 9-inch cake-type dish or pan ie cakes, cornbread, pie, quiche, etc, a slice 1/8 of the whole is considered a serving. For 8 or 9-inch square baking dishes or pans ie cake, bars, lasagna, casseroles, etc, a square 1/6 of the whole is considered a serving.

REMEMBER, CALORIES DO COUNT!

Remember, calories do count. There is a lot more to diabetic eating than eliminating or cutting back on sugar! Make it your goal to eat 3 meals daily that are around 400 calories each and 2 snacks, 1 in the morning and 1 mid-afternoon, of around 100-200 calories each. That is 1400 to 1600 calories a day. If you need more or less calories adjust proportionally. Do I do this everyday? The answer is no. But it is a goal that I often accomplish. Check out this handy chart of calories and protein items. Not all protein comes from meat!