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Posts Tagged ‘Dietician’

A grocery check out line with my groceries of fruit, vegetables, eggs, and Beanitos chips

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Note the black, matte packaging and “manly” flavors, clearly marketing to men. Three different flavors of the King STRONG bars: Hickory Smoked, Honey Mustard, and Thai Sweet Chili

Three different flavors of the King STRONG bars: Hickory Smoked, Honey Mustard, and Thai Sweet Chili

I’m not sure if you actually get more volume out of the Kind STRONG Honey Mustard bar or if the ingredients are more “smushed” so it looks more filled.

 

Note: I was not compensated for this post nor did KIND know about this post prior to me publishing it. 

One of the questions I took to my dietician was snack ideas that would be good for my hypoglycemia, good for me overall, and were reasonable in cost.  She highly recommends KIND bars. Originally, I was eating the KIND + protein bars, but these didn’t seem to fill me up. She figured-out that my snacks need to be at 230 calories, so she recommended the higher-calorie KIND & Strong bars.

As a marketer, these bars make me laugh. They are clearly marketed to men, with the “savory” flavors and the black matte packaging, so I’ve nicknamed them “Bro Bars.” And, I was really skeptical of the non-sweet flavors because, like everyone else, I’ve been conditioned by the “bar” market to expect energy/protein bars to be sweet.

But they keep me full, keep my blood sugar even, and are actually quite good (once you get over your sweet expectation). These have become a staple in our house and a regular healthy snack when I’m traveling.

I’m also a fan of the price, which is about $1.20 each compared to other protein bars at $2.50 each.

Final note: These are really hard to find at local grocery stores. I contacted KIND and they recommended a few stores, one of which was Target, so that’s where I grab mine.

 

 

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I went to my dietician to find out what snacks I could eat, as a hypoglycemic, that are good for me, will keep my blood sugar even, and keep me full.

She really emphasized balancing carbs, protein, and fat in my snacks, so you’ll see that below. I had asked specifically for very portable snacks since I travel a lot.

Note: She had originally gave me 200 calorie snacks, but I was still hungry two hours later, so these are all around 230 to 240 calories. You may need to adjust up or down depending on your activity level (I burn 1,400 calories just resting each day).

 

 

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Yes, the bottom of the muffin is below all of the deliciousness

 

Ever on the look-out for more natural (NOT a protein bar) meals I can haul with me to the gym and eat after my workout, I came up with this breakfast sandwich that’s oh-so-good and oh-so-good for you.  With a blend of high fiber, fat and protein, it’s hypoglycemic-friendly and tastes great!

I take it out of the fridge right before I leave and put it in my gym locker. When I’m done with my morning workout (so out of the fridge a max of 1.5 hours, still safe), it’s ready to eat!

Ingredients:

 

Nutrition Facts (via SparkPeople Recipe Calculator)
1 Serving
Amount Per Serving
  • Calories 300.0
  • Total Fat 10.5 g
  • Saturated Fat 3.0 g
  • Polyunsaturated Fat 0.5 g
  • Monounsaturated Fat 0.0 g
  • Cholesterol 15.0 mg
  • Sodium 490.0 mg
  • Potassium 0.0 mg
  • Total Carbohydrate 30.0 g
  • Dietary Fiber 4.0 g
  • Sugars 7.0 g
  • Protein 20.0 g
  • Vitamin A 6.0 %
  • Vitamin B-12 0.0 %
  • Vitamin B-6 0.0 %
  • Vitamin C 0.0 %
  • Vitamin D 0.0 %
  • Vitamin E 0.0 %
  • Calcium 26.0 %
  • Copper 0.0 %
  • Folate 4.0 %
  • Iron 8.0 %
  • Magnesium 0.0 %
  • Manganese 0.0 %
  • Niacin 10.0 %
  • Pantothenic Acid 0.0 %
  • Phosphorus 0.0 %
  • Riboflavin 4.0 %
  • Selenium 0.0 %
  • Thiamin 10.0 %
  • Zinc 0.0 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Woman holding up a Nutrisystem bag of caramel crunch popcorn

Yeah….I doubt Nutrisystem meets our blood sugar needs either. Photo from Flickr: miss_rogue

Last week in Rotary, a Chiropractor was presenting on overall health including, of course, spinal health. What I thought was interesting was that he spent a great deal of his allotted 20 minutes talking about diet and exercise. I give the doctor kudos for emphasizing this, but his diet/nutrition plan left a lot to be desired, especially if you are hypoglycemic or diabetic.

He recommended eating the majority of your daily intake of carbohydrates in the morning, a minimal amount at lunch, and very few or none in the evening. Side note: I couldn’t help notice that this seems to be the same model as My Fit Foods. Anyway…

That might be all well and great if you have no sugar issues at all (although I’m not entirely convinced of that), but that’s a bad, bad plan if you are diabetic or hypoglycemic. If you have blood sugar issues of any kind you must eat a healthy balance of carbohydrates and protein at every meal (see below for a link to a hypoglycemic diet outline).

When I asked him about it (because you know I couldn’t help myself…but I was nice), he said that his nutrition plan was general and that he could spend a whole day if he was trying to address small populations and their dietary needs. Small population???  I bet these American Diabetes Association statistics might change his mind. Considering who is in Rotary. I’d estimate that about 20% of the audience or more has blood sugar issues. So, he gave bad advice for at least 1 in 5 of us.

Moral of the story? Don’t just take one of these cookie-cutter diet plans or nutrition plans and implement it. You could be putting your health or life at risk by doing so. Instead, talk with your doctor and dietitian about your specific needs.

You might also be interested in: 

Outline of a hypoglycemic diet

Travel tips for hypoglycemics and healthy eaters

How I lost the weight (and keep it off)!

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I know! Lets call our new coffee “Fitness Coffee” and say that it will help aid in weight loss with a balanced diet and exercise plan and sell it for about twice as much as even organic coffee! Never mind that a balanced diet and exercise plan are the true reasons people lose weight and don’t worry about people catching on to it being so expensive either; we’ll just put it at the same price as the regular coffee bags, make it just as tall, but just fill it with only have as much product. No one looks at the ounces on coffee anyway.

 

Can you tell I’m skeptical and sarcastic today???

 

And, by the way, most dietitians recommend against caffeine if you are hypoglycemic, but if you can manage that, you are stronger than I.

 

A bag of fitness coffee

Found at my local grocery store on 11/3/12

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If you are a hypoglycemic, fiber is one of your best friends. Studies have shown that fiber is good for people with diabetes and that usually means it’s good for us too!

Below is a recipe for some high fiber, blueberry bran muffins. I should note upfront that I did not originate this recipe. I got it out of Oxygen magazine (which I no longer read because I think it’s mostly just a public relations campaign for the guy’s wife’s diet book) in May 2009. A reader named Nikki Street submitted it. Over the years, I’ve made some modifications to it (changed some of the process and one of the ingredients). Enjoy!

A pan of high-fiber blueberry bran muffins

Nom nom nom

 

High fiber, blueberry bran muffins

Ingredients:

  • 1 cup high-fiver bran cereal (I use Kellogg’s All Bran)
  • 1 cup wheat bran (usually in the cereal aisle)
  • 1 1/2 cup fat-free vanilla yogurt (I use Greek yogurt to add more protein)
  • 1/2 cup flaxseeds (I buy mine ground already)
  • 2 cups whole wheat flour
  • 1/4 cup unpacked brown sugar (the original recipe called for maple sugar flakes, but good luck finding those!)
  • 6 individual packages Stevia
  • 1 Tbsp baking powder
  • 2 tsp baking soda (Note: Do not get the portions of power and soda mixed up! Trust me on this one!)
  • 1/4 tsp salt (sea salt preferred)
  • 1/2 cup low-fat milk
  • 1/2 cup olive oil
  • 2 egg whites
  • 2 Tbsp vanilla extract
  • 2 cups blueberries (Two of the 4.4 oz containers is about 2 cups. Can substitute for another fruit)
  • cooking spray

 Directions:

  • Preheat oven to 375 degrees
  • In a bowl, combine the bran cereal, wheat bran, yogurt, and flaxseeds. Let sit for 10 minutes while you do everything else.
  • In another bowl, combine the whole wheat flour, brown sugar, Stevia, baking powder, baking soda, and salt.
  • Now that your bran mixture has sat for 10 minutes, add the milk, oil, egg whites, and vanilla. Stir in the blueberries. Fold into flour mixture (Note: this is a workout in itself! This stuff gets thick and hard to mix!).
  • Spray a 12-muffin pan with the cooking spray.
  • Spray a bit of cooking spray on an ice cream scoop and use that to scoop over-the top portions into each place. These muffins won’t rise, so don’t worry about too much!
  • Bake for 20-25 minutes until brown on top.

Notes:

  • These freeze well for a short period of time. I just put 4 or so in a Ziploc freezer bag and thaw them the day before I want to eat them.
  • I heat mine up a few minutes in the microwave and, yes, throw a touch of butter on them. It’s amazing!

Nutritional info. using SparkPeople’s Recipe Calculator:

Nutrition Facts
User Entered Recipe
  12 Servings 
Amount Per Serving
  Calories 255.9
  Total Fat 12.4 g
  Saturated Fat 1.7 g
  Polyunsaturated Fat 2.9 g
  Monounsaturated Fat 7.2 g
  Cholesterol 0.5 mg
  Sodium 559.8 mg
  Potassium 257.6 mg
  Total Carbohydrate 33.5 g
  Dietary Fiber 9.1 g
  Sugars 9.4 g
  Protein 9.2 g
  Vitamin A 2.6 %
  Vitamin B-12 19.9 %
  Vitamin B-6 23.8 %
  Vitamin C 7.0 %
  Vitamin D 3.0 %
  Vitamin E 3.4 %
  Calcium 17.3 %
  Copper 8.7 %
  Folate 22.6 %
  Iron 10.7 %
  Magnesium 19.0 %
  Manganese 42.6 %
  Niacin 8.4 %
  Pantothenic Acid     4.0 %
  Phosphorus     22.0 %
  Riboflavin 11.7 %
  Selenium 6.7 %
  Thiamin 8.5 %
  Zinc 6.3 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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