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Liven Up Your Water!!

Mary Washington Hospital Diabetes Management Program — Thu, 05 Nov 2009 16:02:00 GMT

Do you find it difficult to drink water throughout the day? Although plain water is best, it is still possible to enjoy water with a little pizzazz!

Flavor your ice cubes: freeze fruit or 100% juice in your ice to add a berry twist. Use fun shaped ice cubes to make you smile too!

Crystal Light packets - with very few calories, taste great and there are many different flavors. Try Walmart’s Great Value brand for a price savings. You can also keep the single serving packets in your desk at work so you are not tempted to buy a soda.

Try your water sparkling - Calorie free and the bubbles tease your taste buds.

Some other calorie free drinks include diet caffeine free soda, decaf tea and decaf coffee.

Blog written by:
Leann Curtis, a Registered Dietician at Mary Washington Hospital's Outpatient Diabetes Management Program

Food For Thought:

Mary Washington Hospital Diabetes Management Program — Mon, 24 Aug 2009 13:12:29 GMT

Quick Meal Ideas

Do you walk into your house after a busy day of work and need quick dinner ideas? Here are a few suggestions to making healthy meal choices:

• Invest in a George Foreman grill. This will quickly become your best friend in the kitchen! For example:
o Frozen boneless chicken breasts are done in about 5 minutes
o Light hot dogs
o Grilled 2% Cheese Sandwiches- spray whole wheat bread with a butter spray and these are done in just about 2 minutes! Add a fresh slice of tomato for an extra special treat!

• Frozen Vegetable Steam Bags- Place in the microwave and vegetables or rice are done in 5 minutes flat. Stay clear of vegetables with added sauces and creams- these add extra fat and sodium!

• Use a Crock Pot- Prepare dinner before leaving the house in the morning or place the ingredients in the pot the night before and refrigerate and start cooking in the morning.

• PLAN, PLAN, PLAN! Plan your meals for the work week ahead of time so you have all the ingredients on hand. This also eliminates the “What are we having for dinner?” dilemma!

• Search the internet for quick and easy meals. www.quickandhealthy.net is a great resource!

With these simple tips, you are on your way to a healthier you!

Quick Summer Time Snack Ideas from MWH PEP Squad

Mary Washington Hospital Diabetes Management Program — Mon, 13 Jul 2009 12:59:14 GMT

PEP Squad: Positive Educational Promotion Squad!

Looking for something quick and easy at the beach or in your backyard? The following are easy and healthy snack ideas to keep your energy up and your weight down!
• Fruit is always just a grab away! Add a light cheese stick if you are very hungry.
• 100 calorie packs - They come in so many varieties today. Try baked chips or if you have a sweet tooth, try a bag of 100 calorie cookies. Because the portion is right, indulge in one pack without regret!
• Vegetables - Cut up several different types like celery and cucumbers ahead of time so you can have them whenever you need something crunchy.
• Peanut butter crackers are easy.
• Trail mix - Make your own with some unsalted nuts, dried fruit and popcorn. Place in a snack size baggie for the perfect portion size.

No matter where you are traveling this summer, remember to be smart while snacking!

GOING GREEN!

Mary Washington Hospital Diabetes Management Program — Thu, 18 Jun 2009 19:47:48 GMT

By: MWH Diabetes Management PEP Squad

(Positive Educational Promotion Squad)

Are you finding it difficult to eat 5 or more servings of fruit and vegetables? Then you are not alone! Use the following ideas to add a little more color on your plate:

Shop at your local farmer’s market. Here you know the foods you are eating are fresh and you are supporting your local economy!
Use spinach as your salad base. Spinach is inexpensive and also high in cancer-fighting phytonutrients.
Plant a garden. This way you always have fresh herbs and vegetables at your fingertips. You will also get some extra exercise pulling weeds!
Keep bags of frozen vegetables in your freezer. These are quick, easy, cheap, convenient, and just as healthy as fresh vegetables. Avoid bags with added sauces and butter.
Add a fruit to your breakfast and lunch. A banana or an apple is very convenient to grab in a hurry when you are running out the door in the morning.
Substitute a fruit or salad when you are dining out. French fries are not a healthy vegetable!
Add grapes or apples to your chicken or tuna salad sandwich. This is a tasty way to incorporate more fruit!
Plan your menu around fruit and vegetables that are in season. This way they are fresh and cheap!

With these simple tips, you are on your way to a healthier you! Your diabetes educators are here to help you.

Super Market tours!

Mary Washington Hospital Diabetes Management Program — Mon, 29 Sep 2008 13:33:16 GMT

Come Shop With Us!

Does food shopping frustrate you? Do you wander the aisles wondering what you can and can’t eat with diabetes and MOST importantly, what tastes good? We’re here to help. Come walk the supermarket with a diabetes nutrition expert and learn how to select healthier foods without giving up the taste, convenience and fun of eating! The Diabetes Management Program of Mary Washington Hospital offers monthly store tours at various times and locations for groups of 5-10 people. If you are interested in organizing a personal tour for your own small group at your favorite grocery store, that can also be arranged. Please contact us at 540-741-2210 for all the details. We hope to shop with you soon!

Stefanie Rekdal, RD CDE