Winning at Losing

By Celia Topping, MNS, RD, CDE

About 90 percent of people diagnosed with Type 2 diabetes are overweight. Losing even a small amount of weight (5 to 10 pounds) can improve their health. Weight loss also can help with high blood pressure and cholesterol concerns. People who have lost weight and have kept it off for a long time offer these healthy insights into the secrets of their success (based on data from more than 4,000 people at the National Weight Control Registry):

• Try to eat 1,500 -1,800 calories each day. There is no single, “magic bullet” diet,
• Don’t skip breakfast! Eating three meals a day spreads the calories throughout the day.

• Limit high-fat and fried foods. They’re too high in calories, and are especially damaging to heart health.
• Eat whole grains and high fiber carbohydrates (cereals, grains, fruits) each day.
• Walk and be physically active for 60-90 minutes a day. (Check with your doctor first.)
• Weigh yourself weekly to catch any weight gain before it becomes significant.
• Keep food and exercise records. This helps to monitor portion sizes closely, and identify small changes you can easily make to your food habits.
  

Helpful classes for those with Type 2 diabetes

Diabetes and self-care go hand-in-hand. Choosing what to eat, keeping a healthy weight, exercising regularly, and taking medication (if prescribed) are all key to good health. Often, the person needs to learn new skills, such as how to count carbohydrates, interpret food labels or include appropriate physical activity.

To help, the Preferred Care You’re in Charge!sm program offers Skills for Successful Living with Type 2 Diabetes, a series of four classes for Preferred Care members who are newly diagnosed with pre-diabetes or Type 2 diabetes, or for those just needing a refresher. Led by a diabetes/ nutrition educator, patients with Type 2 diabetes learn more about these important lifestyle changes.

Questions answered in the class include:

• What does pre-diabetes mean?
• If I lose weight, will I be cured?
• Why are my blood sugars so high in the morning?
• Do I have to eat snacks?
• How many carbs can I eat in a day?
• Are all fruits bad for me?
• Are sugar alcohols okay?
• What should I order when eating out?
• Why does my doctor check my feet?
• What is an A1C test?
• When should I call my doctor?

Members talk about their concerns, gain support from others in the class and become more self-confident in managing their disease.

Confetti Breakfast Burritos

Ingredients:

2 large eggs
4 egg whites
2 tsp. olive oil
1 medium tomato, seeded and chopped
1/4 cup diced green pepper
1/4 cup diced red pepper
1/4 cup diced yellow squash
1/4 cup chopped green onion
Salt and freshly ground black pepper, to taste
Cayenne pepper, to taste (optional)
4 Tbsp. soy bacon bits (or to taste)
4 flour tortillas, preferably whole wheat, room temperature or warmed

Instructions:

In medium bowl, beat eggs with egg whites. Set aside. Heat olive oil in nonstick skillet over
medium heat. When oil is hot, add tomato, peppers, squash and onion. Cook 3 minutes,
stirring constantly. Add eggs and scramble with a fork or spoon. Add salt, pepper and cayenne, if using. When eggs are cooked, stir in soy bacon bits. Divide eggs evenly onto tortillas. Roll up tightly, burrito style, and serve immediately.

Nutritional Information:

Makes 4 servings. Per serving: 202 calories, 8g fat (1g saturated fat), 26g carbohydrate, 13g protein, 4g dietary fiber, 471mg sodium.

Source: American Institute for Cancer Research (www.aicr.org).

Posted: September 20, 2006