Healthy Living Reality

Category: health

  • Should You Use a Continuous Glucose Monitor Even If You Don’t Have Diabetes?

    WIth continuous glucose monitoring (CGM), you can track your blood sugar (blood glucose) all the time. It lets you see how your body responds to things like food, exercise, sleep, stress, and medications. It may reveal patterns that you can’t detect with occasional finger pricks or lab tests. 

    People with type 1 or type 2 diabetes are most likely to use CGM, but a continuous monitor can provide information to other people like those with prediabetes or people who are interested in links between blood sugar and mood, food, or other factors. Here’s what to know about CGM and how to take advantage of it if you’re trying to prevent diabetes or manage blood sugar. 

    What is Continuous Glucose Monitoring?

    Continuous glucose monitoring is another way to monitor blood sugar. It gives more information than traditional methods like fingerstick testing, which you can only do a few times a day. In contrast, a continuous glucose monitor is placed under your skin. It measures your blood sugar every 1-5 minutes, or around 300 times daily, without pricking your fingers. In contrast, people with diabetes who use traditional finger pricks to test blood sugar may need to test up to 10 times a day.

    Better glucose monitoring can be life-saving with diabetes, but what if you don’t have diabetes?

    Who Uses CGM and Why?

    Traditionally, people with type 1 diabetes use CGM to improve blood sugar control. People with type 2 diabetes, especially if you’re on insulin, are also likely to use CGM. More people are using CGM now. People with prediabetes and people who like tracking their measurements are also increasingly interested in CGM. 

    A CGM can help you with these.

    • Supporting healthy behavior changes by showing you immediate consequences of your choices like what you eat and how much you sleep
    • Creating your daily blood sugar management plan
    • Reducing the risk of severe (Level 2) hypoglycemia, which can be scary and dangerous
    • Reducing anxiety around managing blood sugar

    What You Can Learn from Using a CGM

    A CGM can provide a wealth of information.

    • A blood sugar reading every few minutes throughout the day and night
    • Alerts for high blood sugar and low blood sugar when you are out of range, which can be life-saving
    • Analysis like graphs showing your blood sugar over time
    • Trend arrows showing if your blood sugar is rising, falling, or steady at that moment, so you can make better decisions on whether and what to eat, whether or how much to exercise, and other behaviors

    With so much information, you can also be more likely to learn how specific factors may affect blood sugar. Here are some examples.

    • How specific foods may affect blood sugar differently, such as crackers versus nuts
    • Effects of portion sizes and combinations, such as a plate of pasta versus a half-plate of pasta and a half-plate of salad
    • Role of timing, such as breakfast versus a late-night snack
    • Patterns during and after exercise
    • How different activities affect blood sugar, such as light walks throughout the day versus resistance training versus high-intensity interval workouts
    • How blood sugar changes during stress, sleep deprivation, and illness

    Insurance and Self-Pay: Cost of CGM

    Insurance is likely to pay for a continuous glucose monitor if you have type 1 diabetes or you have type 2 diabetes and you are on insulin. You may also qualify if you have type 2 diabetes and are not on insulin, especially if you have low blood sugar, or hypoglycemia, frequently. Coverage usually includes the CGM and cost of the disposable sensors they use, which usually last 1-2 weeks. 

    Insurance isn’t likely to pay for CGM if you don’t have diabetes, since a CGM is a medical device for diabetes management. Self-pay options may cost about $100 per sensor and $400 for a reader or transmitter. If you’re interested, your healthcare provider may be able to help you find an option to use for a couple of weeks so you can learn how different foods, activities, and other patterns affect blood sugar. 

    Realistic Expectations and Caveats of CGM

    A CGM isn’t perfect. There’s a time delay between when the measurement is taken and when you see the value of the measurement, which means you’re seeing a value that’s a few seconds behind. It’s also important to remember that you still may need to do finger pricks when you have a CGM. A finger prick may be necessary to help calibrate the sensor or confirm a reading. 

    You may still need finger pricks with a CGM
    How does spaghetti affect blood sugar? A CGM can give insights!

    Using a CGM when you don’t have diabetes or prediabetes can be interesting, but it can also potentially lead to excessive focus on each lifestyle choice you make. Micromanaging or becoming obsessive about blood sugar can be unhealthy if it causes stress or treatment fatigue, especially without substantial physical benefits. 

    If you choose to use a CGM, be sure to do so under the supervision of a qualified healthcare professional. You may see a lot of numbers, graphs, and other information. It’s best to check with a provider to make sure you understand what the information is telling you, and what you might want to do about it. Never make changes to your medication or diabetes care plan without involving a qualified healthcare professional. 

    If you’re thinking about trying a CGM, identify why you want to. What are you hoping to get out of it? Are you willing to find out about insurance or the out-of-pocket costs? Have you thought about the risks and benefits? If you’re still interested, talk to your provider and see if it may be right for you!

  • Reflections on a Week of Court Time at the Park: Enjoying Tennis whether Alone or with Others

    Reflections on a Week of Court Time at the Park: Enjoying Tennis whether Alone or with Others

    When I have time after my morning run, I try to walk to the nearby park with my basketball, tennis racket, and balls. Most mornings, I play alone, shooting hoops or hitting a tennis ball against a backboard. Twice this week, however, I played tennis on the actual court. One day, I was volleying with someone way better than me. The other day, I was the more experienced player. My week’s experiences reinforced that whether alone or against someone better or worse than me, I can enjoy myself, relax, and feel good while playing tennis. 

    Here are some benefits of being on my own, hitting against someone better than me, and hitting against a beginner. 

    Nature Is Healthy

    Research consistently suggests that being in nature is good for mental and physical health. It helps clear the mind and improve mood. Getting some daytime sunshine supports your circadian rhythm for better alertness during the day, and better sleep at night. Being outdoors to exercise also tends to encourage longer bouts of activity, leading to benefits for weight control, blood sugar management, and other improvements in chronic condition risk.

    “Nature” can be a beach, forest, field, or desolate mountain, but it doesn’t have to be. A few trees or bushes in an urban area can provide benefits, especially if the sky is visible. The important things are to get fresh air in an open or green area. 

    Playing Alone Is Therapeutic

    Most days, I play alone. I shoot a basketball on an empty court, or I hit a tennis ball against a backboard. Repetitive? Yes. Boring? No.

    Sunshine and trees give a beautiful backdrop to gather my thoughts.

    Here’s what I like about playing by myself.

    • I can practice specific skills. I can work on forehands, backhands, serves, or anything else against a backboard. I can catch the ball each time and set up my next drill. You can’t do that type of repetitive and controlled practice when you’re on a court and volleying with someone.
    • I can play left-handed. I like to play half left-handed, half right-handed. That gives both sides an equal workout, and hopefully it improves my coordination on both sides instead of just my dominant [right] side. It feels disrespectful to play left-handed when I’m playing against someone because it’s not giving them my best. 
    • I can listen. With my bluetooth ear buds, I can listen to anything on my phone. Recently, I’ve been listening to videos on YouTube for learning Turkish. I’m a kinetic learner, and I concentrate best when I’m moving. A mindless activity like hitting a ball against a wall is perfect for me to listen carefully.
    • I can socialize. I use my ear buds to talk on the phone. Playing tennis or basketball at the park often doubles up as my social hour.

    Playing alone is great, but playing with a partner has different benefits. 

    Benefits of Playing Tennis with a Hitting Partner

    Playing tennis with a partner is a different experience than playing alone. It’s less predictable – I can stand around more, and I might end up running more to chase balls. I can’t specifically practice certain skills. But there are many benefits. 

    • I learn to react faster. Against a wall, I’m in control. I know where the ball’s going and how fast, and how I’m going to hit it. Against a person, nothing is predictable. It can come to my forehand or backhand, fast or slow, with top spin or back spin. Learning to respond is something you can’t learn while playing against a backboard. You improve quickly when playing against someone.
    • It’s heart-warming. Silly as this is, it is nice to be doing an activity with someone, even if you can’t hold much of a conversation from opposite sides of a net. I feel like I belong, and share the love of playing a fun game with other people. 
    • It’s motivating. As comforting as it is to see the same players out there day after day, it’s even nicer to be one of them. They’re welcoming and warm, accepting of my poor play, and happy to offer encouragement and advice.

    Whether better than more or worse, playing with a partner has benefits. 

    You have to learn to react quickly when you’re playing against someone.

    Learning from Superiors

    I’m grateful to play with people better than me, as happened earlier this week. He and I played for nearly an hour. Here is some of what I gained.

    • Humility. Every so often, my hitting partner didn’t go easy on me, and smashed a ball past me. It reminded me to be grateful he was even playing with me!
    • Technique. I gathered a few pointers from my hitting partner, including why I wasn’t hitting my forehand very well, and how to hold the racket more properly. 
    • Patience. It’s tough to be the bad one. It’s tempting to get upset and frustrated, but that’s not helpful. It doesn’t help my own game, and it doesn’t make it more pleasant for my opponent. So, I try to smile when I mess up, and to show that I’m trying my best, even if I’m not able to return the ball all the time.
    Some people play with real tennis clothes and strong serves. I’m not one of them.

    I can learn from beginners, too!

    Playing with a Beginner

    I also had the privilege of playing with a beginner. It wasn’t painful; it was actually motivating, and it helped my own game. Here’s why.

    • I practiced control. When you’re playing with someone who can’t hit very well, it’s best to hit the ball to them and at a certain speed. That takes control, which is a skill in itself. Learning to aim and control force is applicable when you’re trying to win games, too. 
    • I learned technique. While my hitting partner had less lifetime practice than I do, she’s taking lessons, and is learning techniques. I noticed that she had a good ability to hit forehands that she had to reach for; that’s tough for me, so I asked for an explanation. 

    Balancing Solo and Partner Play for Consistency and Growth

    They say that “mixing it up” is good for your exercise routine. While “they” may be recommending more variety than the difference between playing tennis alone versus against someone, “they’re” right. Allowing my sessions at the park to be slightly different, unpredictable, and always positive makes me eager to come back each day. I let myself be obsessive about running, counting each mile and minute, but loosening up for sports at the park is a fun contrast. 

    How do you stay active and keep it fun?

  • Balanced Meals for Diabetes: Protein, Fat, and Healthy Plate Tips

    Most people think of carbohydrates when they think about managing diabetes. I already talked a lot about carbohydrates in earlier posts. Here’s a bit about meal planning with carbohydrates using the carbohydrate exchanges. Here’s information about choosing nutritious sources of carbohydrates for better health and blood sugar management. 

    There’s more to healthy meals than carbohydrates. Protein and fat are the other main macronutrients, or sources of calories. As with carbohydrates, protein and fat both affect blood sugar and health. Also similar to carbohydrates, quantity and quality of protein and fat are both important. Here’s information about choosing lean proteins and healthy fats, and how to put them together with carbohydrates for balanced meals to manage blood sugar and weight. 

    As always, talk to your healthcare provider if you have diabetes or any concerns about your health or diet. Work with your provider or healthcare team for optimal blood sugar management and weight control.

    The Importance of Protein in Balanced Meals

    Protein should be part of most meals and snacks. It’s helpful for weight loss and managing hunger because it slows absorption, but it also helps make the blood sugar spike less severe. Protein helps with muscle maintenance, immune function, and metabolism, too. 

    Choose lean sources like fish, egg whites, and beans. Skinless chicken, shrimp, tofu, and low-fat dairy products are also good options. Limit fatty red meat and processed meats, since they can be high in saturated fat. Processed meats also have sodium and nitrates, which can cause cancer. Lean red meat is a better choice than fatty, but it can still raise risk for heart disease. 

    Tofu and other plant-based proteins are cholesterol-free and low in saturated fat.

    Aim for 20-30 grams of protein per meal, or 10-20 grams per snack. Use healthy cooking methods like roasting, grilling, and stewing. Limit fried and battered proteins like fried chicken, fish sticks, and popcorn shrimp. 

    The Role of Healthy Fats in Diabetes-Friendly Meals

    Healthy fats lower cholesterol levels and support better insulin sensitivity. They can help reduce blood sugar spikes after meals, and keep you fuller for longer. Less healthy fats like saturated fat can raise cholesterol levels. Butter, cream, lard, palm oil, and fat from meat or skin of poultry are examples. 

    Walnuts are high in fat, but it’s healthy! They have omega-3 fatty acids.

    Good sources can include plant-based oils like olive oil and canola oil. Avocados, nuts, peanuts, and seeds are also high in healthy fats and low in saturated fat. Fatty fish like salmon, tuna, and sardines have protein and heart-healthy omega-3 fats. 

    Watch portion sizes of fats, since they’re high in calories. A serving may be:

    • 2 teaspoons of oil
    • ½ ounce of nuts or peanuts
    • 1 tablespoon of peanut butter
    • ¼ cup of avocado
    • 2 tablespoons of hummus

    When thinking about fat, remember to consider fats used in cooking. They count, too!

    Sample Protein and Fat Choices

    Instead of… Try…
    Protein
    Fried chickenGrilled or baked chicken breast
    Bacon or processed deli meatsTurkey slices, lean ham, or roasted turkey
    Breaded fried fishOven-baked or grilled fish
    High-fat ground beef (>20%)Lean ground beef (90%+), ground turkey, or plant-based protein
    Full-fat cheese (large portions)Part-skim cheese or smaller portions
    Fat
    Butter or margarineOlive oil, avocado oil, or small amounts of nut butter
    Mayonnaise or creamy dressings (full-fat)Avocado, hummus, or yogurt-based dressings
    Fried foods (fried meats or snacks)Oven-roasted, air-fried, or grilled alternatives
    Cream or heavy saucesTomato-based sauces, pesto, or olive oil drizzle
    High-fat processed snacksNuts, seeds, or lightly roasted chickpeas

    Building a Balanced Plate: Combining Carbs, Protein, and Fat

    Now you know which are the healthiest carbohydrate, protein, and fat sources to choose. You know how much to choose for most meals and snacks. Let’s put it together. It can be simple to put together balanced, nutritious plates. 

    Start with plenty of non-starchy vegetables. Examples include:

    • A green salad on the side
    • Greens and chopped vegetables as a base for an entree salad
    • A mix of vegetables for a stir fry, soup, stew, casserole, or egg dish
    • Steamed, roasted, grilled, or raw vegetables as a side dish

    Add a serving of lean protein. Examples include:

    • 1-2 ounces of low-fat cheese
    • ½ cup of low-fat cottage cheese
    • 3 ounces of skinless chicken, fish, or shrimp
    • 1 egg and 2-4 egg whites, or 4-6 egg whites
    • A can of tuna
    • ½ cup of cooked beans and 1 ounce of low-fat cheese

    Choose high-fiber carbohydrates. Aim for 2-3 carb exchanges. Examples include:

    • 1 cup of cooked brown rice, whole-wheat pasta, or quinoa
    • 1 slice of whole-grain bread and 1 cup of fresh fruit
    • 1 small sweet potato and ½ cup of green peas
    • ½ cup of shredded wheat and 1 small banana

    Identify where your healthy fats may be coming from. Examples include:

    • 2 tablespoons of vinaigrette dressing
    • ⅓ small avocado
    • 2 tablespoons – ¼ cup hummus
    • 1 tablespoon of peanut butter
    • 2 tablespoons of seeds

    It can be simple to put together a balanced plate. Here are some examples.

    • Grilled salmon with quinoa, roasted broccoli, and a side salad
    • Lentil soup with a side of steamed green beans and avocado slices
    • Whole grain toast with nut butter, berries, and a handful of leafy greens

    I hope this information helps make meal planning simpler. The steps are to load up on non-starchy vegetables, to choose nutritious sources of carbohydrates, proteins, and fat, and to put them together in proper portions. Ask your doctor if you have questions!

    How do you put together healthy meals?

  • Right Carbohydrates for Best Health in Diabetes Management

    I already talked a bit about carbohydrate consumption in diabetes, and now I want to expand on that. The previous post focused on quantity of carbohydrates per meal or snack using the carbohydrate exchange lists. This time, I want to focus on quality of carbohydrates and how to include carbohydrates in an overall healthy diet with fiber, protein, and healthy fats to manage blood sugar and have other benefits. 

    Carbohydrate Quantity and Quality

    Carbohydrates provide energy for the body. When your body digests food with carbohydrates, your body breaks them down into sugar, or glucose, and releases that into the blood. 

    When talking about the quantity of carbs, using carbohydrate exchange lists is helpful for meal planning because it makes it simple to consume or serve a consistent amount of carbohydrates. One exchange is 15 grams of carbohydrates. 

    There are all different types of carbohydrates – choose high-fiber, low-sugar, nutrient-rich sources!

    For example, each of these sample meals has a similar amount of carbohydrates because they each have three carb exchanges. 

    • Peanut butter on 2 English muffin halves with ½ banana
    • 1 cup of cooked whole-grain spaghetti with tomato sauce and ground turkey, and a side of ½ cup of corn
    • 1 banana, 1 orange, and 1 apple
    • 1 cup of cereal, 1 cup of milk
    • ½ cup of brown rice, vegetables stir fried with chicken, and 1 cup of ice cream

    Carbohydrate quality matters, too. Carbohydrate quality refers to the type of carbohydrates and other nutrients that are in food. Higher-quality carbohydrates may have more fiber, protein, and healthy fats, and fewer sugars and refined starches, than lower-quality ones.

    Intuitively, it makes sense that a slice of whole-grain bread is higher-quality than a sandwich cookie. Both are 1 carbohydrate exchange, but the bread has fiber, antioxidants, and B vitamins. The sandwich cookie has refined starch, added sugars, and saturated fat.

    Why Carbohydrate Quality Matters in Diabetes

    Carbohydrate quality is important for general health, as nutrients like fiber and healthy fats can lower cardiovascular risk, and components like sugar and saturated fat can raise cardiovascular risk. In diabetes, it’s important to choose higher quality carbs to improve your glycemic response to carbs.

    Carbohydrates like sugar and refined starch spike blood sugar because they’re quick to digest and release into the bloodstream. That’s the opposite of the goal in diabetes! White bread, jam, soda, and candy are examples.

    Look for high-fiber carbohydrates without much added fat.

    Low-quality carbohydrates may also have unhealthy components, like sodium and saturated fat, that raise blood pressure or cholesterol levels. Potato chips, croissants, and French fries are examples. Pancakes with butter and buttered rice are also high in refined starch, saturated fat, and often sodium.

    On the other hand, carbohydrates with fiber, protein, and other nutrients lead to a slower and smaller spike in blood sugar. Here are some nutritious options.

    • Whole grains like oatmeal, brown rice, quinoa, whole-wheat pasta, and whole-grain cereal
    • Beans and lentils
    • Fruit like berries, bananas, oranges, apples, pears, and `grapes
    • Starchy vegetables like sweet potatoes, corn, peas, potatoes, and winter squash, 

    These carbs may spike blood sugar on their own, but the nutrients it provides can make it worthwhile. Pairing it with protein and fat can help. 

    Non-starchy vegetables are low in carbohydrates and calories. They’re high in fiber and other nutrients. They’re almost always a good choice! Examples are tomatoes, cucumbers, leafy greens, broccoli, peppers, zucchini, carrots, and eggplant.

    High and low-nutrient carbohydrates also affect weight. High-quality carbohydrates are more filling, so it’s easier to eat less of them. Lower-quality carbohydrates are less filling. It’s easy to eat too many calories and gain weight.

    Choosing High-Fiber, Nutrient-Dense Carbohydrates

    How can you choose nutritious sources of carbohydrates? Here are some swaps you can make to your regular choices.

    Instead of… Try…
    Breads & Sandwiches
    White breadWhole wheat, sprouted grain, or sourdough
    White sandwich rolls / bunsWhole grain or oat-based rolls
    Croissants or pastriesWhole wheat toast with nut butter & fruit
    White bagelsWhole grain mini bagel or half with toppings
    Grains & Rice
    White riceBrown rice, quinoa, or cauliflower rice
    Instant or polished grainsSteel-cut oats, farro, or barley
    Pasta & Noodles
    Regular white pastaWhole grain or lentil/chickpea pasta
    Instant ramen or refined noodlesWhole grain or brown rice noodles
    Breakfast & Cereals
    Sugary breakfast cerealHigh-fiber, low-sugar cereal or homemade muesli
    Instant oatmeal packetsOld-fashioned or steel-cut oats
    White flour pancakesWhole grain or oat-based pancakes
    Sweetened muffinsBran or whole grain muffins with less sugar
    Snacks & Crackers
    White crackersWhole grain or seed-based crackers
    Potato chipsAir-popped popcorn or roasted chickpeas
    Plain rice cakesBrown rice cakes with toppings
    Potatoes & Starchy Vegetables
    French fries / fried potatoesBaked sweet potato wedges
    Tater tots / hash brownsAir-fried veggie patties or roasted potatoes
    Mashed potatoes with butterMashed cauliflower or roasted potatoes with olive oil
    Desserts & Sweets
    Apple pieBaked apple slices with cinnamon
    Candy or gummiesFresh berries or frozen grapes
    Sweetened applesauceUnsweetened applesauce or mashed fruit
    Beverages
    Fruit juiceWhole fruit or smoothie with protein
    Sweetened drinksWater, sparkling water, or herbal tea
    Convenience Foods
    Sugary granola barsLow-sugar high-fiber bars
    Instant mashed potatoesRoasted potatoes or mashed cauliflower

    Now that we’ve gone into detail on carbohydrates in diabetes, it’s time to move on to other parts of your plate. Lean proteins and healthy fats can improve blood sugar control and support weight management. In future posts, we’ll talk about nutritious protein and fats, and how to build a healthy plate at every meal.

  • Why Carbohydrates Are Not the Enemy in Diabetes Management – And What the Exchange List Is

    With diabetes, you may have heard conflicting advice about carbohydrates. Some sources suggest cutting them out completely, while others say carbohydrates are good. The best approach may be somewhere in between. The amount of carbohydrates you can and should safely eat depends on your preferences, which types of carbohydrates and other foods you choose, and what your healthcare provider recommends. 

    For most people with diabetes, a low to moderate amount of carbohydrates, eaten consistently, can be the best approach as long as you choose nutritious sources. Understanding how carbohydrates affect blood sugar, the role of insulin in diabetes, and how to manage carbohydrate intake at each meal can help you enjoy a balanced diet without spiking your glucose levels. Keep reading for more on how your body handles carbohydrates and the relationship to blood sugar and diabetes, why carbohydrates don’t have to be the enemy, and practical strategies for consistent carbohydrate intake using carbohydrate exchanges.

    What Happens in Your Body When You Eat Carbohydrates with Diabetes

    Carbohydrates are your body’s main source of glucose, which provides energy for your brain, muscles, and organs. When you eat carbs, your digestive system breaks them down into glucose, which enters your bloodstream.

    For people without diabetes, the pancreas releases insulin to move glucose into cells, keeping blood sugar stable. In type 1 diabetes, the pancreas don’t produce insulin.. Type 2 diabetes is far more common, including 90-95% of cases of diabetes. Your body has insulin resistance, so it doesn’t respond properly to insulin. Some people with type 2 diabetes still make high levels of insulin, while more advanced cases have pancreatic exhaustion and don’t make much insulin anymore. In type 2 diabetes, there’s a relative shortage of insulin. 

    Blood sugar is higher than normal, including after eating. Blood sugar rises higher after meals containing carbohydrates. In general, the more carbohydrates you have, the higher your blood sugar levels may spike.

    Understanding this process is key to managing diabetes. Carbohydrates directly impact glucose levels, but with the right strategies, you can include them safely in your diet.

    Carbohydrates May Not Be the Enemy in Diabetes Management

    Carbohydrates often get blamed for high blood sugar, but they are essential for energy and overall health. The problem isn’t the carbs themselves. Trouble comes with oversized portions, low-quality sources of carbohydrates like sugary or highly processed foods, or eating carbohydrates without protein and fiber to balance the carbs. Skipping meals can also be problematic. 

    Cutting out carbs entirely can backfire for a few reasons. 

    • The liver may release stored glucose, increasing blood sugar. 
    • You may feel tired, irritable, or experience cravings as the result of low blood sugar.
    • Long-term adherence to a very low-carbohydrate diet is difficult.

    It’s more sustainable and often healthier to choose nutritious, high-fiber sources of carbohydrates, keep portions in check, and balance carbohydrate consumption with protein, fiber, and healthy fat consumption. Planning can help. 

    Types of Low-Carbohydrate Diets

    Low-carbohydrate diets come in several variations, ranging from moderate reduction to very low or ketogenic plans. Understanding the different approaches can help you decide what fits your lifestyle and diabetes management goals.

    Diet Type Daily Carbohydrate Intake % of Total Calories Notes
    Moderate low-carb 100–150 grams ~30–40% Reduces carbs moderately, sustainable for most people
    Low-carb 50–100 grams ~10–25% Can improve blood sugar control and promote short-term weight loss
    Very low-carb / Ketogenic <50 grams ~5–10% Often leads to ketosis; stricter, may be harder to maintain long-term

    These approaches differ in strictness and sustainability, and each can impact blood sugar, weight, and overall nutrient intake differently.

    Pros and Cons of Low- and High-Carbohydrate Diets

    Choosing a higher or lower carbohydrate intake has advantages and trade-offs, especially for people managing diabetes.

    Diet Type Pros Cons
    Low-Carb Diet
    • Can improve blood sugar control and reduce post-meal spikes
    • Supports short-term weight loss
    • Often higher in protein, which improves satiety
    • May include too much red meat, saturated fat, or TMAO, affecting heart health
    • Potential loss of whole grains, fiber, and micronutrients
    • Can be difficult to sustain long-term
    High-Carb Diet
    • Encourages fruits, vegetables, and whole grains
    • Supports fiber and micronutrient intake
    • More flexible and easier to follow socially
    • Blood sugar may rise more after meals if portions aren’t managed
    • Can contribute to weight gain if calorie intake is too high

    How Many Carbohydrates You Can Have per Meal with Diabetes

    Most diabetes guidelines suggest moderate, consistent carbohydrate intake.

    Meal Type Carbohydrate Range Notes
    Breakfast, Lunch, or Dinner 30–60 grams Adjust based on activity, medications, and blood sugar response
    Snacks 10–20 grams Pair with protein or healthy fat for better glucose control

    These are starting points. Your individual carbohydrate goals may differ depending on your health status and blood sugar patterns.

    What Consistent Carbohydrate Intake Means and Why It Works

    Eating similar amounts of carbohydrates at each meal—even if the foods vary—helps keep blood sugar stable. Consistent carbohydrate intake:

    • Prevents large spikes and crashes in glucose
    • Makes insulin or diabetes medications more predictable
    • Helps you recognize patterns and understand which meals work best for your blood sugar

    Supports balanced dinner options (45g carbs / 3 exchanges)

    1 cup cooked quinoa + grilled chicken + roasted vegetables

    1 medium baked sweet potato + salmon + side salad

    Supports snack options (15g carbs / 1 exchange)

    1 small apple + 1 tablespoon peanut butter

    6 whole-grain crackers + 1 slice cheese

    Consistency doesn’t mean eating the same foods every day—it means keeping carbohydrate amounts similar to help manage glucose.

    Carbohydrate Exchanges for Diabetes

    Carbohydrate exchanges simplify meal planning by helping you track grams of carbohydrate. One carb exchange equals 15 grams of carbohydrate.

    Food 1 Carb Exchange (15g carbohydrate)
    Bread 1 slice
    Cooked Rice or Pasta 1/3 cup
    Small Fruit 1 small apple or orange
    Milk 1 cup
    Beans 1/2 cup
    Oatmeal (cooked) 1/2 cup
    Yogurt (unsweetened) 2/3 cup
    Banana 1 small (about 6 inches)
    Sweet Potato (cooked) 1/2 cup

    If your goal is 45 grams of carbs per meal, that’s 3 exchanges. Using this system makes it easier to mix and match foods while staying within your target.

    Having diabetes doesn’t mean giving up carbohydrates. By understanding how carbs affect blood sugar, practicing consistent carbohydrate intake, and using carb exchanges, you can enjoy a balanced diet and maintain better glucose control.

  • How and Why My Son Taught Me to Make Pesto

    My son recently came out of school and informed me that we had to buy basil. Thrilled that this greeting was far less hostile than some of the greetings I get at pick-up (typically ranging from nothing on a good day to a shove or a proclamation that I’m not going to let him to something-or-other on a less good day), I asked him why. He said that his class had made pesto in Garden class, and he wanted to make it at home.

    Our pesto turned out beautiful!

    I was happy about this, though his enthusiasm doesn’t always pan out. Last year, he wanted me to buy chard because they’d grown and tasted it at school. Not surprisingly, he liked it as little when I bought it for him as he had liked every time before that. And when he wanted celery, I was happy to buy him some. He hated it, just like he always had. But I understand the excitement of producing it yourself and having it under a different set of circumstances. 

    Gardening Class in Elementary School!

    My son goes to a public school, but it has a lot of elements that go far beyond your typical public school. Parent donations go a long way, including funding a garden and even a teacher for Garden. Each class goes once a week. Students might plant seeds, weed, water, or harvest. They usually also get some sort of lesson relating to how plants grow or how to use what they harvest. 

    I didn’t get to see the basil growing in my son’s school’s garden, but maybe it looked something like this.

    Getting the Pesto Ingredients

    We needed to purchase fresh basil and garlic. The timing was good, as my son was a bit sick. We needed something to do after school that didn’t require much energy, so we borrowed my parents’ car and went to a nearby supermarket for two bunches of basil and one head of garlic. 

    When we dropped off the car at my parents’ house, we took further advantage of their kindness – without asking, of course, since they were out of town. We took the rest of the ingredients we needed, including olive oil and chopped pecans, which were the closest substitute we could find to pine nuts or walnuts. We also took the remainder of a bag of Italian shredded 5-cheese blend to substitute for parmesan cheese. 

    Making the Pesto (1 Week Later)

    We delayed the actual production of pesto due to my son’s illness. Since he had barely eaten for several days by the time we assembled the ingredients, I asked if he wanted to wait to make the pesto so that he could enjoy it more when it was ready. He chose to wait.

    A few days later, when he was eating more normally, it was time to make the pesto. He got out the blender and the ingredients, assembled the blender, and plugged it in. I peeled a head of garlic and cut off the end, but he did the rest. He took the basil leaves off their stems and put them and the other ingredients in the blender, including carefully pouring in the olive oil. 

    My son said they’d used a hand cranked vegetable processor at school, so we didn’t know what setting to use on the blender. We decided to pulse it. He pulsed the blender and alternated pulsing with using a very long drink mixing spoon to stir. 

    For some reason, the head of garlic remained completely intact. He took it out of the blender and minced it with a knife on the cutting board. As a left-hander who didn’t have much knife experience, he looked kind of awkward, but he did a beautiful job. Then he put the minced garlic back in the blender and pulsed another few times.

    We don’t have a garlic press, but my son minced the garlic beautifully with a knife.

    He poured the pesto into a container, and I had the privilege of cleaning up. If anyone has any tips for washing olive oil-based foods off of dishes and utensils, please let me know! Olive oil is so greasy!

    Results: Taste and Emotions

    We both thought the pesto was delicious. Warning for those of you who are foodies: we’re not connoisseurs. We like most foods, even if they’re not traditional or perfect. But the pesto was tasty, the texture was nice, and it had been made with love and pride. We didn’t have it on pasta or any other food you might associate with pesto. Dinner included swai, sweet potato, watermelon, and zucchini. There was enough left over for a few more meals.

    It was nice to see my son proud of himself for a job well done. He told his grandparents about it, and even got to show them it while he was eating lunch while video chatting with them. 

    My son feeds off of himself. If he feels guilty or ashamed, he gets angry with himself and makes it worse. He can work himself up into a terrible state. On the other hand, when he’s proud and in control, his best self shines through. That was a beautiful gift of this pesto experience. 

    How do you let your kids be their best selves? 

    Pesto Recipes

    Traditional Pesto Recipe Our Pesto Recipe
    • 2 cups fresh basil leaves
    • ½ cup grated Parmesan cheese
    • ⅓ cup pine nuts
    • 2 cloves garlic
    • ½ cup extra-virgin olive oil
    • Pinch of salt
    • 2 bunches fresh basil leaves
    • ½ cup shredded Italian cheese blend
    • ⅓ cup chopped pecans
    • Garlic to taste (we used 1 peeled minced head of garlic — adjust as desired)
    • ½ cup olive oil
    • Pinch of salt
    Instructions
    1. Add basil, cheese, nuts, garlic, and a pinch of salt to a blender or food processor.
    2. Pulse a few times to begin breaking down the ingredients, then stream in olive oil while blending to reach your desired consistency.
    3. Stop and scrape the sides as needed; adjust seasoning to taste.
    4. Transfer pesto to a container and store in the refrigerator. Use with pasta, as a spread, or a dip.

    Approximate nutrition information per 1/6 of recipe: 180 calories, 18 grams of fat, 3 grams of saturated fat, 10 mg cholesterol, 2 grams of carbohydrates, 1 gram of fiber, 0 grams of sugar, 3 grams of protein

  • Tricks to Get Out the Door to Run in the Early Morning

    I’ve mentioned a few times that I run a lot. I’ve been running 5-6 days a week for almost 30 years. The past few years, I’ve been running about 60-70 miles per week. I posted recently about how I started running, and last week I posted questions and answers about my running. Today, keep reading to find out how I get out the door consistently to run.

    Common Challenges to Exercising Regularly

    Staying consistent with an exercise routine is often a struggle. Most people cite reasons like being too tired, not having enough time, and being unmotivated. Other barriers include not knowing what to do, not enjoying exercise, and not seeing results. Bad weather, lack of facilities, and having pain or illnesses are also likely to get in the way.

    These struggles and obstacles are real. I face many of them, too. As a single working parent, I give up a lot for my runs. I plan carefully, and use what I have in my favor: high motivation, support from a lot of people, and a long history of running daily. 

    Logistics: Getting Childcare for My Runs

    When I first decided to try for a baby, I promised myself that a child wouldn’t interfere with my running. I’ve kept that promise, thanks in part to careful planning for childcare. For more than 8 years now, reliable and wonderful people have stepped in to watch my son and let me run.

    When my parents are in town, they’re kind enough to watch my son while I run and have some “me” time in the mornings. When they’re out of town, my son and I have been lucky to have some of the world’s best babysitters. (Side note: if you don’t think your family’s babysitter(s) are the world’s best, consider looking for another one. A great babysitter makes life so much better). 

    Scheduling: Making Time to Run

    Another thing I make sure to do is set aside time to run. I prefer running early in the morning for a few reasons. First, it’s when I have energy. It’s also somewhat before I’m fully awake, so I’m too confused to take the time to consider not running. Finally, it lets me finish running before 8 or 8:30 a.m., so it’s extremely rare that anyone from work would need to contact me before I’m done running. 

    Before I leave in the morning, I need to get my son up and make sure he’s showered, dressed, and ready for breakfast. That means I need to get up early, which means I need to get to bed early. In fact, I go to bed shortly after my son does, which means I have very little work time or down time in the evening. After my son has lights-out, I eat a late-night snack (I always have liked eating at night! Currently it’s oatmeal), then go to bed. 

    More Tricks to “Make It Easier”

    I do everything I can to make running the “easy” or “default” choice. For example, I sleep in my running clothes and have my running shoes outside. My mp3 player is charged and sitting near my keys, which are by the door. There’s no organization or thought needed in the morning before I run; everything is ready by the time I go to bed the night before. 

    A List of Mental Tricks

    With all that prep, I still need to use a lot of mental tricks to get started and keep running. Having a babysitter or my parents coming at a scheduled time is a good start; I have no ability to postpone starting my run. 

    If it seems too daunting, I remind myself that I’ll be starting out so slowly that it’ll feel like I’m walking. I tell myself that if it feels too hard, I’ll slow down until it’s comfortable. I tell myself to get through one mile, then 2 miles, then a half-hour. At 5 miles, I tell myself that I can go for a while longer and be at an hour. A few miles later, and I’m done if it’s a 10-miler. 

    Throughout a run, I give myself permission to stop if I really need to. Focusing on being in this moment (“I’m okay right now”) lets me relax and keep going; there’s no need to worry about the next moment (“What if I get tired?”). 

    If I feel tired when I start or during a run, I tell myself I can take a nap later. That’s extra helpful on cold days when I feel like going back to my warm bed. 

    Instead of running a big loop, I run several laps around the block we live on. This is easier for me because I can tell myself, “I know I can do one more lap.” For other people, committing to a big loop might be easier because there’s no way to quit. 

    I try to make my runs entertaining by saving music for them. I don’t often listen to music at other times, so it makes my runs special. I might also listen to the news – another luxury that I try to save for running. 

    Since I’ve been running for so long, I know I can count on feeling better afterwards. If I go for a few weeks without feeling better afterwards, I know it’s time for an extra day off. That’s pretty rare, about 2-5 times a year. 

    It’s a Give-and-Take

    I give up a lot for running. For most people, it’s not worth it. More social time, more screen time or reading in the evenings, and the ability to sleep in may be more valuable to them than the extra miles I’m able to get in by giving up so many things. I don’t recommend it for everyone; I just recommend considering some of my strategies if you’re having trouble being consistent with your exercise routine. Consider what you can do to have more energy, make more time, and get what you need from your exercise routine, and make it happen as best you can.

    How do you get active or stay active despite challenges you may face?

  • Healthy Kid-Friendly Breakfast-for-Dinner Recipes (11–15): Quick & Easy Ideas

    Here are ideas 11-15 in the final installment of a three-part breakfast-for-dinner series. (Here is the first part and here is the second part if you missed them!). Again these recipes are designed to be fun for kids by serving elements of breakfast like waffles and eggs at dinnertime. The recipes have protein, fiber, and fruits and vegetables, and they’re easy to make and clean up. They’re also easy to modify to suit picky kids and grown-up tastes and needs. 

    11. Vegetable Omelet with Waffle and Poached Pear

    350 calories, 18 grams of protein, 5 grams of fiber

    Prep tips: Cook ripe pears in a small amount of water until very soft. Slice or dice and set aside. Saute vegetables like spinach, mushrooms, zucchini, or bell peppers. In a bowl, whisk eggs or egg whites with milk. Pour into the pan and cook. Serve with a toasted frozen whole-grain waffle topped with plain yogurt and pears. Top with cinnamon if desired. 

    Why it’s great: Frozen waffles save time, and kids love the variety of surprising tastes for dinner. 

    Nutritional highlights: Eggs and mushrooms have vitamin D, and pears have lignan, which is a special type of fiber. 

    12. Your-Way Smoothie Bowl

    350 calories, 10 grams of protein, 7 grams of fiber

    Prep tips: Let each child choose their own components. Start with cottage cheese or yogurt, then offer vegetables like carrots, spinach, or kale. Sweeten the smoothie bowl with favorite fruit like bananas, berries, or melon. For thickness, offer ripe avocado or peanut butter. Let kids top their bowls with oats, seeds, cereal, or crumbled whole-grain crackers. 

    Why it’s great: Kids love choosing their own components and sprinkling toppings at the end. Grown-ups can appreciate a break from cooking. 

    Nutritional highlights: It has calcium, healthy fats, protein, fiber, whole grains, vegetables, and fruit – all in one bowl!

    13. Whole-Grain Waffle Egg Sandwich

    420 calories, 14 grams of protein, 7 grams of fiber

    Prep tips: Cook an egg. Spread a small amount of mashed ripe avocado on two frozen and thawed whole-grain waffles. Place the egg and a slice of cheese on a waffle, and top it with the other waffle. Serve with a banana or other fruit.

    Why it’s great: Grown-ups can feel good about serving something healthy without cooking much, and kids love feeling like they’re eating “junk food” for dinner.

    Nutritional highlights: It has protein, fiber, and heart-healthy monounsaturated fats. 

    14. Breakfast Burrito

    320 calories, 15 grams of protein, 6 grams of fiber

    Prep tips:Add scrambled egg and a slice of American cheese to a whole-wheat tortilla. Adults may like it with salsa, beans, and lettuce.

    Why it’s great: It’s compact and easy to transport. Take it anywhere!

    Nutritional highlights: Small but mighty, it’s filling with protein and fiber. 

    15. Sweet Potato Egg Nests

    Prep tips: Toss grated or spiralized sweet potato or spaghetti squash with olive oil, salt, and pepper. Divide into nest-sized piles on a cookie sheet with foil and cooking spray. Bake for 10 minutes, then crack an egg into the center of each nest. Back until the eggs are set. Serve with avocado or fruit.

    Why it’s great: Includes kid favorites like eggs and sweet potatoes, and adults like using whole foods instead of processed options

    Nutritional highlights: It’s high in fiber, protein, and beta-carotene. 

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

    With these final five recipes, you now have 15 ways to make breakfast-for-dinner both healthy and family-approved. From finger foods to bowls, savory bites to sweet twists, you’ve got plenty of inspiration to keep mealtime exciting without sacrificing nutrition. Whether you pick a favorite or rotate through all 15, your family can enjoy balanced dinners that feel fresh, fun, and easy any night of the week.

  • My 30-Year Running Journey: How I Got Started

    I’ve been writing this blog for a while now and I haven’t really mentioned running. When you find out how much I run, you might think that it’s strange that I haven’t talked much about it yet. It may be because running has been a part of me for about 30 years. 

    Although I run six out of the 7 days most weeks, I don’t talk much about it in my daily life. If you ask me what I did today, I probably won’t think to mention that I ran. I probably also won’t explain that I brushed my teeth, took a shower, gave my son breakfast, and went to work. Those things just happen. 

    Here’s a short background on my running and how my running is now, with more sure to come in future posts.

    The First Run Around the Block

    I was always an active child, but my first memory of running for the sake of running was one time when I was being too active in the house and my dad said why don’t I go run around the block. I did.

    We lived on a fairly big block. One lap around it was about 0.6 miles. I remember getting very out of breath and feeling as though it was a very long way, but I finished. I don’t think I enjoyed the run, but it felt good to finish. I was probably about 8 years old. 

    I remember running in anything I was wearing, with my hair flying everywhere!

    Fifth Grade Presidential Fitness Test

    Back then we had to run a mile in fifth grade and our teachers timed us. We didn’t practice first, of course.

    I don’t remember why, but I didn’t run my mile when the rest of the class did. I remember watching them and cheering. I was probably lucky that I got to see how big of a mistake it was to start too fast. Students who did had a lot of trouble finishing. Since I had no experience, it was a good lesson for me to get before running my own mile.

    I ran it a day later, at the same time as a good friend. I don’t remember the running itself being too terrible. I remember finishing and being more out of breath than I’d ever imagined. (That became a more familiar feeling later on, as I began to race). 

    My time? 6:59.71. My teacher decided to round it up to 7:00 for his official submission. In my head, I always considered it to be a sub-7 mile.

    (I won’t bore you with many of my racing times. This one, however, is one that has stuck with me because it’s my first). 

    From Just One of the Sports to a Daily Pursuit

    By the time I got to middle school, I had been looking forward to after-school sports for years. I had a fabulous PE teacher in Middle School. Four days a week, she taught us organized sports if we stayed after school. Twice a week, we played the sport that was in season: volleyball and flag football during the fall soccer and basketball during the winter and softball in the spring. 

    The other two days, we ran after school. As with the other afterschool activities, running was a good experience. The older students were welcoming; I remember the ninth-grader that I was running with stating proudly (or kindly) that now she had a sixth-grade friend. It was an encouraging atmosphere. If you passed someone or they passed you, you both said or grunted something like, “good job,” or, “keep it up.” There was no competitive spirit; it was strictly supportive. 

    As with the mile in fifth grade, I didn’t enjoy much about the actual running part, but it felt very good to stop. I also felt very proud, including for the next two days when my screaming muscles reminded me of the two and a half miles through which they’d carried me. 

    I returned two days later for the next run after school, and I kept it up for all three years of middle school. I am forever grateful to my PE teacher for all she gave me and all of us in terms of her time, expertise, and love. Like many teachers, she was so selfless. She cared so much, and got the best out of us. 

    The Rest Is History

    I ran steeplechase once in college. I am sure it was good for a laugh for spectators. As a terrible steeplechaser, I didn’t find myself very funny.

    My running path was not atypical after middle school. I joined my high school’s cross country and track and field teams. In college, I ran cross country and distance races in track. I ran road races from 5k to marathons in graduate school. I ran a couple of marathons after that. Eventually, I had no more interest in racing, so I stopped. 

    Running After a Racing Career

    I may have stopped racing, but I’ve kept running. I still run 55-70 miles a week. I still run hard when I feel like it, but without looming race dates as deadlines for achieving fitness milestones, I don’t have to run hard when my body asks me not to. Running is both more pleasurable and less injury-inducing when my body dictates my training instead of the calendar dictating. 

    I appreciate having running as something that’s entirely mine. Very few people care whether I run. People rarely ask me how my run was, and I don’t have anything interesting to tell them anyway. I still find that every day is a struggle to get started, but by now, I know that the benefits will be worth overcoming the dread of getting started. 

    It’s important to appreciate yourself and your run. It helps you remember how much it benefits you, so that you can be motivated to do it again tomorrow.

    I hope that I can run for a long time to come. If not, I hope that I will find something else that makes my body and mind feel at peace. 

    What do you do for yourself that is “right?” Is it exercising, doing a hobby, or something else?

  • Quick and Healthy Kid-Friendly Breakfast-for-Dinner Ideas (Recipes 6–10)

    6. English Muffin Egg Pizza

    290 calories, 17 grams of protein, 3 grams of fiber

    Prep tips: Spread marinara sauce on whole-grain English muffin halves, or use whole-wheat tortilla or sliced whole-wheat bread as a base. Distribute whisked eggs or egg whites. Add sliced tomatoes or diced vegetables and top with low-fat shredded cheese. Toast or broil until the egg is cooked. 

    English muffin pizzas can be topped with any number of great options like eggs, cheese, and spinach.

    Why it’s great: Kids love pizza in all forms, and this is a high-protein, low-fat option with minimal clean-up.

    Nutritional highlights: It’s high in protein and calcium, and adding tomatoes and tomato sauce adds lycopene and fiber. 

    7. Sweet Breakfast Pasta Bowl

    280 calories, 10 grams of protein, 5 grams of fiber

    Prep tips: Toss cooked whole-grain pasta with plain yogurt or Greek yogurt, or use cottage cheese if you prefer. Stir in sliced or mashed banana and fresh or frozen berries, and serve warm or cool. Add a sprinkle of seeds or nuts if desired. 

    Why it’s great: Kids can enjoy a sweet dinner, while grown-ups can appreciate using leftover pasta and fresh or frozen fruit. 

    Nutritional highlights: It’s a source of whole grains, calcium, antioxidants, and fiber. 

    8. Chicken Egg Cups

    250 calories, 20 grams of protein, 2 grams of fiber

    Chicken egg cups freeze nicely and make fun finger foods. Add more egg whites for extra protein, or stir in blueberries for a sweet surprise.

    Prep tips: Chop and cook vegetables like spinach, tomatoes, zucchini, corn, carrots, bell peppers, and peas. Frozen thawed vegetables and leftover vegetables also work. Toss beaten eggs with vegetables in a bowl. On a separate cutting board, dice cooked skinless chicken and place it in sprayed, lined muffin tin cups. Pour the egg mixture over it, and bake for 15-20 minutes or until the eggs are set. Serve on their own or with fruit, whole-grain crackers, or mini bagels.

    Why it’s great: Parents love that it’s high in protein for the kids, low in carbs for adults, and a delicious way for everyone to eat more vegetables. Kids love that it’s a finger food and full of colorful vegetables.

    Nutritional highlights: It has two sources of protein – chicken and egg – and is low in carbohydrates. 

    9. Apple Cheddar Quesadilla

    270 calories, 12 grams of protein, 4 grams of fiber.

    Prep tips: Slice or dice apples. Add low-fat shredded cheddar or any other cheese to whole-grain tortillas. Sneak in diced tomatoes or chopped spinach if desired. Top with another tortilla and toast. Cut into wedges to serve. 

    Fill whole-grain tortillas with cheddar cheese and add sweet apples or colorful vegetables for a wholesome dinner.

    Why it’s great: Kids love quesadillas with melty cheese. Adults can enjoy contrasts like salty, creamy melted cheese and sweet, crunchy apples.

    Nutritional highlights: Calcium for bones, protein and fiber for fullness

    10. Avocado Cottage Cheese Toast Sticks

    320 calories, 12 grams of protein, 5 grams of fiber

    Prep tips: Puree ripe avocado with cooked broccoli florets and low-fat cottage cheese to make a creamy dip. Slice whole-grain bread into strips, toast it, and serve. Alternatively, serve brown rice cakes or whole-grain crackers for dipping.

    Why it’s great: Kids can enjoy a green, creamy dip and the experience of dipping for dinner, while grown-ups can also dip vegetables for additional nutrients. 

    Nutritional highlights: The dip has healthy fats, vitamin E, and protein.

    These five new ideas add more ways to get nutritious, appealing dinners on the table fast. They can fuel growing kids and healthy adults, while bringing comfort and joy due to breakfast elements at dinner. Remember to check recipes 1-5, and watch for breakfast-for-dinner recipes 11-15 coming soon!