Diabetes Myths Vs. Facts

Myths VS Facts of Diabetes - cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

Happy November! WOW where did the time go… I just remember back to school season and now we are nearing the end of fall!

November celebrates National Diabetes Month, so as one of your Supermarket Dietitians, I am going to provide you with some great resources that include tips from all of our supermarket dietitians, a diabetic shopping list, and an entire month long menu of consistent carb intake at each meal and snacks! How cool is that?! Click here to download the Diabetic Shopping List. We want to make your journey towards better health and nutrition as easy as possible!

Continue reading “Diabetes Myths Vs. Facts”

A Journey to Better Health

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

Well, it has officially been two years since I joined Coborn’s as their supermarket registered dietitian!  I can honestly tell you this has been such an amazing position to have; my favorite part; I am able to work with a variety of people in the community, like YOU.  So, instead of me writing another one of my blogs, I thought it would be a nice change to allow someone like YOU to write a guest blog for me on the ups/downs, challenges and ultimate successes with eating right and dieting.  I was so inspired by the story below and I know you will be as well!

I met Leni as he was cruising thru the aisles of his local Coborn’s scanning food items using the “lose it” app.  I introduced myself as the supermarket dietitian and asked him if he needed any help.  He was very excited to hear that I was a registered dietitian and began telling me about his current health situation and how he wanted to lose weight. After discussing his current eating habit, we set some obtainable goals.  I took Leni on a shopping tour pointing out the most nutritious foods and explained how we all should be eating at every meal.  Leni kept track of his daily intake with his app and would check in on a very regular basis, updating me on his progress throughout his weight loss journey. It was very motivating to see Leni not only reach his goals, but to see a more cheerful and happy person breaking through the wall of being overweight.  Now, that was incredible!  Leni wasn’t just focused on eating healthy, but living a healthy lifestyle that included regular exercise and being surrounded by positive people encouraging him along the way!  Now, that whole package was nothing but a recipe for success!!

Let’s give it up for Leni, here is his story…

A Journey to Better Health – by Leni DiMancari

A Journey to Better Health by Leni DiMancari - www.cobornsblog.com

I never in my wildest dreams thought that I could influence so many people to take better care of themselves and become healthy. I thought the only thing I could do to influence people was to be a better guitar player and manager. I didn’t realize that I was on the road to a shorter life because of the foods I was eating, the life I was living and not caring about what I put in my system. Here is my story that led up to my decision to live.

The choice to get healthy or die. www.cobornsblog.comIn the beginning

My journey to better health began in October of 2013 after finding out that I was on the road to heart issues and diabetes. There is a history of heart ailments in my family; my father and two sisters were both diabetic. I had consulted a physician about a lack of sleep and series of health issues that were starting to plague me. I was experiencing twitching, body aches, numbness in my fingers and shoulder, snoring, waking up every two hours, and not being able to focus at work. I was lethargic, unmotivated, and eating without thinking. At one point, I was drinking eight cans of Mountain Dew a day and eating fast food eight times a week with salt on everything. The doctor and I dug deep to find the root of my problems.

I didn’t realize what I was doing to myself physically until I found out that I was battling a lot of demons back then; I was swallowing a lot of depression. I began hating life and not caring if I lived or died, slowly poisoning myself with unhealthy foods, seasonings, soups and sugary treats. I didn’t realize that my eating was the problem until I went from a size 32 waist to a size 36 in just seven years.             

Over the course of 10 years since a divorce and quitting smoking, I had put on 60 lbs. I would un-tag myself in photos on Facebook, I would hide pictures of me on my timeline, and I would constantly graze. I would hide in my apartment with a case of Mountain Dew, a bag of chips, the TV, my PC and too much time on my hands. I would rarely go out in public.

 A turning point

It wasn’t until August of 2013 that I had a long talk with my sister about the negative effects of certain chemicals in food that could be a cause of the health problems I was starting to develop. She reminded me of her, my sister and Dad battling diabetes and heart issues, and after a long talk about the things I was eating and drinking, she thought I should talk to the doctor about how I was becoming. The doctor basically told me to “fix it or die.” I was depressed, lonely, and fat.  

I was overweight and on the road to the end. I had no idea of the amount of garbage I was putting in my system because you don’t think about the foods you eat sometimes; in turn, you just eat. I was physically inactive. My clothes were all oversized to hide my gut. My socks would tear, my pants didn’t fit, and my face was round. I didn’t think there was anything wrong with my food choices at the time, but I was wrong.

Quit Soda. Quit Liquor. Quit Smoking - www.cobornsblog.comI decided to make the changes. The doctor and I had a long discussion that really helped. He reminded me that I had already proven I was a strong-willed person when I had given up alcohol and cigarettes. If I could make those changes, I could certainly take on this challenge and win. Without health insurance, I was basically on my own and had to figure it out.

Meeting Ashley and beginning my journey

I then discovered that we had a registered dietician for free available through our grocery store. I went out to the store and met with her, and in two hours, I learned more about the negative influences of our food. I decided then that it was time to take the challenge head on and I did. I had a long talk with one of my close friends about smart phone apps, and then I downloaded the LoseIt.com program. 

I registered with the service, I picked up a mixed martial arts DVD, and I set out on a ten-month journey to a better life. The app keeps you in check, plus gives you a plan to work and goals to reach. It also sends you email stickers and awards for you when you reach peaks.

Ashley (the supermarket dietician) and I would look at the foods that had the worst issues on my list, and soda was the first to go. I tapered it down to zero soda by October 1st. I had no idea that the chemicals in soda were having such a negative effect on my health, until I had my first eight hours of uninterrupted sleep in years. I had no idea that my hypertension was caused by the amount of sodium I was ingesting daily. OMG, I was digesting over 4000 Mg a day; no wonder I was such a wreck. I cut my sodium levels down to under 2200 a day (less than the RDA). I was wide awake in the morning and I liked it a lot.

I eliminated the trans-fats and fried foods, too. I was starting to see changes, little by little. I also realized that I wasn’t getting enough fruits and vegetables. V8 doesn’t count; it’s too high in sodium. With the help of our dietician, the Lose It program, and a newfound confidence, I was ready to try and reach my target weight of 170 lbs. I was at 230 lbs. 

My goal

I wanted to be at that weight where I felt most confident (I wanted it to be the 1980s all over again). It was a huge goal, but I knew if I stuck with the program, dieted, exercised, made healthy food decisions, and eliminated the garbage foods, I could reach it within 8 to 10 months. Here’s what I did: I listened to our dietician. I took all of the high-sodium foods out of my diet and dumped the soda.

Coborn's Customer, Leni, shares his Journey to Better Health. - www.cobornsblog.com

The changes I made

Here’s what I changed from my diet:

I started my body furnace moving with breakfast: eggs, toast, turkey sausage, low-sodium cheeses, spinach, low-sodium tomatoes, flax seed, onions, and jalapenos. Breakfast is the most important meal of the day.

In the graphic below is the short list of foods that will never be in my house again.

13 Junk Food Alternatives - www.cobornsblog.com

You have to be willing to end your relationship with bad food, in order to appreciate all of the good food. I kept five foods that I still love in the mix, knowing now that my metabolism furnace can handle it now: Five Guys little burger, Culvers mushroom and Swiss, Ciatti’s (Because I’m Italian and it doesn’t taste corporate), La Casita (Mazatlan burrito with pulled chicken, artichoke and spinach), and my treat is the Dairy Queen small chocolate malt (high calories, but still high in protein). 

I calculate every meal based on calories and intake, along with a solid exercise program. I started slow to get into the groove so it became a routine daily, beginning with 15 minutes of cardio, and 30-second body planks to tighten my core. Since then, back aches are non-existent. I now do a routine of 30-45 minutes a day of cardio and kick boxing/MMA training, and I can plank for up to 25 total minutes, combining the first 15 minutes starting at a 5-minute hold, and going downward at 5-4-3-2-1. Then 5 minutes cool down planking (2 @ 2minutes, 1 at 1 minute.) The final 5 minutes is a combination of a circular plank that uses forearms, sides, back, alphabet abs and a mountain climber.  

In ten months, I’ve now lost 61 lbs. and have a new confidence, a girlfriend who works out with me, an entire new wardrobe (I was happy to donate all of the oversized clothes to charity) and a better attitude. To think back to where I was and to see where I am today, I will never relapse into food problems again. My biggest advice is to not be afraid to fix it and ask someone for help. READ THE LABELS on everything. If you slip, its ok, just get back on task, and always believe in yourself that you can do this, and you will feel great about yourself. There is nothing better than to have people you haven’t seen in a year tell you that you look great.

Here is the workout routine I use six days a week, with a light workout on the off day. I walk everywhere and I usually park far away from the door when shopping, rain or shine.

Mixed Martial Arts 30-40 Minute Workout Routine - www.cobornsblog.com

Leni DiMancari
Coborn’s Customer

I hope that Leni’s story was able to inspire you to make some positive changes in your diet and workout routine. Remember, if you ever need anything from me, I’m just an email away. Click Here and click on the “Ask Our Dietitian” button to connect with me today!

Peace and Wellness, Ashley
Coborn’s RD Supermarket Dietitian

Click Here for more articles written by Ashley
Eat Healthy Shop Smart with Ashley - www.cobornsblog.com

 

Naturally Sweet

www.cobornsblog.com - Natural Balance with Dianne
Natural Balance
Dianne Benjamin
Coborn’s Natural Foods

 

I’m not one to preach much, but one thing I would stand up on a pulpit and proselytize about is eating less sugar (especially soda). Oh, I used to be addicted to sugar, too. I had a major sweet tooth. Then I gave it up. Don’t get me wrong, I still love to enjoy a cookie or splitting Pots de Crème at Café  Renaissance with my husband (seriously, best dessert ever!), but I’m not on this roller-coaster of sugar cravings anymore.

Eating sugar results in an insulin response. This causes you to store fat and also sends your blood sugar on a roller coaster, making you hungry…again. If you are constantly putting your body through this cycle, it can have deleterious effects. Constant overproduction of insulin can lead to insulin resistance, which can contribute to diabetes and obesity, recently dubbed “diabesity.”

The American Heart Association recommends that women should eat no more than 20 added grams of sugar a day and men no more than 36 grams. These grams are above and beyond what you would get naturally in whole foods, such as fruit and vegetables. To give some perspective, a can of soda has about 39 grams of sugar, while a medium apple has about 15 grams. One can of soda already puts you over your limit.

If you are going to eat sugar, it’s best to make sure it is from a natural source, such as fruit. Yes, you are eating sugar, but it also comes along with vitamins, antioxidants and fiber. Sometimes just eating less sugar than you have been can be a reasonable goal.

www.cobornsblog.com - Reducing your sugar intake and eating more natural sugars. Honey-Lemon Greek Yogurt Recipe
Honey-Lemon Greek Yogurt

I do very well with my sugar intake, but my husband’s diet needed some work. I started off with his yogurt. He used to eat a four ounce carton of yogurt every day for lunch that contained 22 grams of sugar. Now I make up a low-sugar, but still very tasty yogurt for his lunch. All you need is some plain Greek yogurt, lemon oil, a little honey and blueberries. This concoction has only 10 grams of sugar per half-cup serving (most of which is from the naturally occurring sugar in the yogurt). You can find the recipe below. At first my husband said, “I don’t know if I like this….” But the more he ate it, the more he got used to eating something less sweet. He retrained his taste buds. He now says this yogurt is his favorite part of lunch!

www.cobornsblog.com - Reducing your sugar intake and eating more natural sugars. Chocolate Chip Banana Bars. Gluten-Free
Chocolate Chip Banana Bars
*Gluten-Free!

Another way I have reduced the sugar in our diets is to bake my own goodies, but using a lot less sugar than most recipes call for. I also add naturally sweet foods to my baked goods, like bananas. Below I have included a recipe for Chocolate Chip Banana Bars that are mainly sweetened with bananas, a touch of maple syrup and a few chocolate chips. They are delicious and being made with wholesome almond flour, gluten-free to boot. You can find Bob’s Red Mill almond flour and the ingredients for the yogurt in the Natural Foods section of your local Coborn’s store.

Naturally yours,
Dianne

Honey-Lemon Greek Yogurt
 
Ingredients
  • 1 - 17.6 oz. Carton Fage Non-fat Yogurt
  • 1 T. Honey
  • 2–3 Drops Veriditas Lemon Essential Oil
  • Blueberries, fresh or unsweetened frozen
Instructions
  1. Add honey and lemon oil to entire carton of yogurt.
  2. Stir well.
  3. Sprinkle blueberries on top of each serving.

Chocolate Chip Banana Bars
 
Ingredients
  • 1 Large Ripe Banana
  • 2 Eggs
  • 2 T. Pure Maple Syrup
  • 1 tsp. Vanilla Extract
  • 1 Cup Blanched Slmond Flour, such as Bob’s Red Mill
  • ½ tsp. Ground Cinnamon
  • ½ tsp. Baking Soda
  • ¼ tsp. Salt
  • ½ Cup Semi-Sweet Chocolate Chips, divided
  • or ¼ cup Mini Chocolate Chips, divided
Instructions
  1. Heat oven to 350°F.
  2. Grease an 8"x 8" square pan.
  3. In a medium bowl, mash bananas with a fork.
  4. Add the eggs, maple syrup and vanilla and stir well.
  5. In a small bowl, combine the almond flour, cinnamon, baking soda and salt.
  6. Add the almond flour mixture to the banana mixture and stir until well combined.
  7. Stir in half of the chocolate chips.
  8. Pour batter into prepared pan.
  9. Sprinkle remaining chocolate chips evenly on top.
  10. Bake for 25 to 30 minutes, watching carefully that the bottom of the bars don't get too brown.