PTI Tucson Blog

Here are the 9 most important foods to avoid if you have diabetes:

1. Sugary Foods: soda, sweets, dessert and the such; these cause huge spikes in blood sugar and lead to weight gain. Choose sweet fruits or berries instead!
2. Fruit Juice: all the sugar and none of the fiber. Eat the fruit instead!
3. Dried Fruit: again, the best choice when it comes to fruit is fresh fruit. Be careful with tropical fruits like bananas and mangos, as they are high in sugar for fruits.
4. White rice, bread and flour: the key here is white. Avoid these highly refined and processed foods. Opt for whole grains instead!
5. Full Fat Dairy: much higher in saturated fats that lead to weight gain and heart disease both of which diabetics are predisposed to.
6. Fatty Cuts of Meat: same story with saturated fats. Go for the leaner cuts and chicken, turkey and fish.
7. Packaged Snacks and Baked Goods: These are pretty much a big combination of everything bad for diabetics and then some: full of sugar, refined flour, saturated fat, sodium, preservatives and usually high in trans fats. Nothing redeeming about these foods. They are awful for diabetics…actually for anyone!
8. Fried foods: full of fat, at times trans fats and lead to weight gain and heart disease. Not good for anyone.
9. Alcohol: alcohol is pretty much sugar in its purest form. If you do drink, drink in moderation that is one drink for most women or two for most men.

Here are some of the best foods for weight loss and some of the worst foods that cause weight gain:

Best for Loss:

1. Fruits/Berries – lots of vitamins and 1 cup of berries has about 83 calories
2. Vegetables – more vitamins and fill you up. 1 cup of red peppers has about 46 calories
3. Nuts – slimming monosaturated fats and filling. 1 cup has about 265 calories
4. Low Fat Dairy – Good calcium  and a 5oz greek yogurt has about 80 calories
5. Whole Grains – lots of fiber. 2 slices have about 180 calories
6. Diet Soda – surprising but did show weight loss. 1 cup has 1 calorie.

Best for Weight Gain:

1. Whole Dairy – 1 cup regular milk has about 150 calories; skim only 83!
2. Potato Chips – probably the biggest offender along with soda. 1 oz has about 150 calories
3. Potatoes – fried or not they are weight gainers. A medium baked potato has about 160 calories before the add ons.
4. Refined Grains – low on fiber, high glycemic. 1/4 cup white rice has about 145 calories
5. Sugar Sweetened Beverages – virtually no nutritional value. 1 cup of cola has about 91 calories
6. 100% Fruit Juice – some vitamins but you might be better with the soda at 112 calories a cup
7. Sweets and Desserts – no brainer. Hostess Cupcake = 180 calories
8. Processed Meats – usually also high in sodium. 1 slice of processed turkey has about 35 calories
9. Unprocessed Red Meat – higher is saturated fat than other choices. 8oz steak has about 318 calories

Better choices lead to better results!

Roasted Vegetables!

So you have been listening and now know that half your dinner plate should be vegetables! Great job. So you have been boiling a big pot of vegetables each night. Healthy right? Well really what you are creating is a vitamin rich pot of water. The is fine if you are making soup and will be consuming the broth. But if you are just boiling the veggies to eat and throwing the water away you are losing almost half of the vitamins. Cooking vegetables that are high in water-soluable vitamins like the Bs, C and folate in boiling water robs them of these important vitamins. For example: boiled broccoli lost 35-55% of its vitamin C in only 5 minutes. Steamed broccoli only lost up to 7%. So, steam, roast, grill or microwave your half a plate of veggies!

Beans are just so healthy for us to consume.  Studies show that as little as one to three cups of beans a week can have a positive impact on our health.  They are a source of fiber, protein and nutrients and can help lower your cholesterol and decrease your risks for heart disease.

Take a look at the following chart to see how many calories, grams of protein, fat, carbohydrates and fiber each type of bean contains in a single serving.

According to research performed by Michigan State University, kidney beans, lima beans, pinto beans and navy beans are the healthiest!

Fitness Fast Fact: Swim laps for 20 minutes and burn 150 calories!!!

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Instead of using rich marinades to add flavor to your food, try using herbs and spices.  This reduces fat, sugar and overall calories.  Here are some herbs and spices you will love.

Fresh Basil from the Herb Garden

Basil: Works great on Italian foods (especially tomatoes, pasta, chicken, fish and shellfish)

Chili powder: Perfect for bean or meat stews and soups

Chives: Great for sauces, soups, baked potatoes, salads, omelets, pasta, seafood and meat

Cilantro: Perfect for Mexican, Latin American and Asian cuisine; Rice, beans, fish, shellfish, poultry, vegetables, salsas and salads

Dill (fresh): Add to seafood, chicken, yogurt, cucumbers, green beans, tomatoes, potatoes and beets

Paprika: Add to any Spanish dishes, potatoes, soups, stews, baked fish and salad dressings

Sage: Work great in poultry stuffing, chicken, duck, pork, eggplant, and bean stews and soups

Cumin: Great in curried vegetables, poultry, fish and beans

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The average plate at a barbecue can add up to approximately 1,500 calories.  For some people that is a day’s worth of calories.  Here are some ways to cut the calories but still enjoy your meal.

Fish Kebabs Grilled to Perfection!

Best Appetizers: Baked tortilla chips and salsa, crudites and low-fat dip
Best Entree: Grilled kebabs, chicken, sirloin, fish or tofu with lots of vegetables
Best Side Dishes: Field green salad, grilled corn on the cob, grilled asparagus
Best Alcoholic Beverage: Light beer (about 90 calories) or white wine spritzers
Best Dessert: Watermelon or fresh fruit salad

These healthy choices can cut your calories in half!

Fitness Fast Fact: Do some gardening; cutting, weeding or raking for 40 minutes can burn up to 200 calories!

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As much as things change they stay the same. The advice our parents and grandparents gave us still holds true today. Here are some tips that were offered up by past generations to stay healthy.

1. Start your day with hot water and lemon juice
2. Never skip breakfast
3. Drink water throughout the day
4. Eat your vegetables, especially from the garden
5. Eat at least one bowl of vegetable soup a day
6. Have three prunes every morning at breakfast
7. Snack on fresh fruit and vegetables throughout the day
8. Stand up straight – better posture equals a better body

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Just in time for finals! The following is a list of foods that contain vitamin K, E and Zinc, as well as other vitamins and minerals that can help increase both attention and memory.  Pumpkin seeds Broccoli Nuts Oily fish Blueberries Tomatoes Blackcurrants Eggs Almonds Green tea or coffee Red Wine Dark Chocolate It may [...]

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