Kids with diabetes have an even longer list of school supplies and tasks. Planning for diabetes management at school can be daunting, but there is plenty of advice available. The American Diabetes Association's Safe at School program (diabetes.org/safeatschool) is an excellent resource of information for parents and kids. Parents and administrators need to be aware of the legal responsibilities in caring for students with diabetes, and it's important to prepare the child, also.
As kids grow older, they should take increasing responsibility for their own diabetes management, so include them in the planning process and ask them what their thoughts are. Children who take an active role in their own care tend to do best in managing their diabetes. At the same time, it can be tiring to them. Parents need to stay involved and make sure there is at least one adult within the school environment (i.e. nurse, teacher) who can be called on in an emergency. It's a good idea to review your child's blood glucose target ranges with your physician and the school's staff so that they know when to intervene or alert you. You may also want to chat with the dietitian about healthy snacks or the best treatments for low blood sugar, or talk with the school nurse about whether your child is ready for unsupervised pump boluses. The Diabetes Medical Management Plan (a Section 504 Plan) and other care plans should be filed several weeks before the school year begins.
The greatest tool a child can have at school and even later in life is being able to speak up for themselves. Though friends and the school's staff are able to read the warning signs of high or low blood sugar, the youngest of children can learn to recognize these signs in themselves and alert others when necessary. High school age children should be able to take on the responsiblities of implementing the 504 Plans as well as carrying a cell phone to report their highs and lows to their care team.
The ADA's Safe at School campaign provides materials parents can use to educate schools about the laws and how to form a good working relationship with teachers and other staff members. Children should not have to miss-out on field trips, parties, and sporting events because of their diabetes or of their school official's lack of care know-how. It is illegal for a school to exclude a child with diabetes from such an event because a parent is unable to accompany them.
Probably the most important back-to-school task is talking with your child. Find out just what they are ready to take on by themselves and what they will need your help with. The more awareness created for those concerned, the better the school year will proceed.
Saturday, August 13, 2011
Sunday, July 17, 2011
Magnesium Rx
Like calcium and phosphorous, magnesium supports bone health. It is also involved in many enzyme systems, nerve impulse transmission, immune function, normal muscle contraction, and critical to normal heart function. Magnesium acts in all the cells of the soft tissues where it forms part of the protein-making machinery and is necessary for energy metabolism. Recent studies show a link to sudden cardiac death and magnesium deficiency (less than 260 mg/day). Magnesium also proves to help protect against hypertension. It has been noted that people living in areas where "hard water" which contains high concentrations of calcium and magnesium, tend to have lower rates of heart disease (34%). Most magnesium deficiencies are the result of disease, alcohol abuse, diuretic use, kidney disorders, and prolonged diarrhea & vomiting. Athletes exposed to extreme heat resulting in dehydration are at risk for symptoms, such as dizzines and muscle fatigue. Toxicity (overdose) is rare though deadly, and usually results from supplements. The RDA of magnesium is 350 to 400 mg./day.
Significant dietary sources of magnesium are nuts, legumes, whole grains, dark leafy vegetables, seafood (especially halibut), chocolate, and cocoa.
~American Journal of Clinical Nutrition, 2011
Significant dietary sources of magnesium are nuts, legumes, whole grains, dark leafy vegetables, seafood (especially halibut), chocolate, and cocoa.
~American Journal of Clinical Nutrition, 2011
Tuesday, June 21, 2011
Muscle From A Bottle
As if body building were that easy! The one absolute sure way to slow down muscle loss with aging or to build muscle is with strength training. How much and which kind of protein we eat, and how it is distributed throughout the day also matters. What science knows and what people are doing are at opposite ends of the spectrum.
On average, 30 grams of protein per meal is the maximum amount the body can synthesize at a time; the excess will be converted to fat. High quality protien comes from animal sources, i.e. fish, dairy, eggs, meats. Leucine seems to be the most important of the amino acids that make up animal proteins. In fact, researchers believe it is the key ingredient which provides the driving force of protein synthesis (muscle building). Milk contains whey protein, which has the highest concentration of leucine, making it a popular ingredient in bodybuilding powders. Vegetables contain some leucine, soy ranking the highest, though not as efficient for synthesis.
The largest anabolic (tissue-building) response to protein consumption is after exercise. During exercise, the signaling proteins that regulate synthesis shut down.
And what about those popular liquid supplements? Made up of mostly water, sugar, vegetable oil and a vitamin supplement, they contain the same amount of protien as 2 cups of skim milk, for about 3 times the cost. The metabolite HMB, a.k.a. "Revigor" mentioned on one of the bottled types does not contain enough of the ingredient to be effective. Even in studies where participants took 5 times the amount of HMB found in the supplement, along with arginine and lysine, and regular strength training, showed no more increase in muscle tissue after one year than those taking a placebo.
Creatine, however, has shown evidence as being the most effective and safest supplement for improving muscle size, when used properly and accompanied with resistance training. Creatine is a natural compound found in the body and in foods such as meat, fish, and poultry. Creatine makes energy available to muscles during exercise, and "plumps" muscles with added fluids. Older adults tend to benefit the most from creatine supplements, since the body slows down the natural production with the aging process. Vegans benefit also, since they don't get so much from their diet.
~ Journal of Parenteral and Enteral Nutrition, 2009
On average, 30 grams of protein per meal is the maximum amount the body can synthesize at a time; the excess will be converted to fat. High quality protien comes from animal sources, i.e. fish, dairy, eggs, meats. Leucine seems to be the most important of the amino acids that make up animal proteins. In fact, researchers believe it is the key ingredient which provides the driving force of protein synthesis (muscle building). Milk contains whey protein, which has the highest concentration of leucine, making it a popular ingredient in bodybuilding powders. Vegetables contain some leucine, soy ranking the highest, though not as efficient for synthesis.
The largest anabolic (tissue-building) response to protein consumption is after exercise. During exercise, the signaling proteins that regulate synthesis shut down.
And what about those popular liquid supplements? Made up of mostly water, sugar, vegetable oil and a vitamin supplement, they contain the same amount of protien as 2 cups of skim milk, for about 3 times the cost. The metabolite HMB, a.k.a. "Revigor" mentioned on one of the bottled types does not contain enough of the ingredient to be effective. Even in studies where participants took 5 times the amount of HMB found in the supplement, along with arginine and lysine, and regular strength training, showed no more increase in muscle tissue after one year than those taking a placebo.
Creatine, however, has shown evidence as being the most effective and safest supplement for improving muscle size, when used properly and accompanied with resistance training. Creatine is a natural compound found in the body and in foods such as meat, fish, and poultry. Creatine makes energy available to muscles during exercise, and "plumps" muscles with added fluids. Older adults tend to benefit the most from creatine supplements, since the body slows down the natural production with the aging process. Vegans benefit also, since they don't get so much from their diet.
~ Journal of Parenteral and Enteral Nutrition, 2009
Sunday, May 15, 2011
The Artichoke; A Culinary Delicacy
Because of it's intricate structure, many people have shy ed away from this delectable and fiber rich vegetable. A single artichoke is actually an unopened flower bud from a thistle-like plant related to the daisy called the Cyanara scolymus. Each "bud" consists of outer leaves that are tough and inedible at the tip, but fleshy and tender at the base. The inedible "choke" (resembles corn silk) is enclosed within a light colored cone. The "heart" or the fleshy bottom of the artichoke is the vegetable equivalent of lobster. Cynarin, a substance present in artichokes stimulates the taste buds responsible for detecting sweet flavors. It makes the food you eat afterward taste sweet.
Preparing fresh artichokes can be labor intensive, yet more economical and flavorful than canned or frozen. Where to start? Wash under cold water. Cut off the top inch of each bud with a large sharp knife. Rub the cut parts in lemon juice to prevent browning (oxidation). Pull off any short, coarse leaves from the bottom and cut of the stem flush with the base so that the artichoke can stand upright. Boil, steam (25 to 40 min.) or microwave (4-7 min. ea.). Peel the cooked leaves and dip the fleshy base into dipping sauce, discarding the tougher tips. Discard the choke. The bottom can be cut up and dipped also. For recipes, the whole artichoke can be cooked and halved length-wise to remove the chokes. Leaves and quartered bottoms make great appetizers.
One serving size of the raw artichoke provides 47 calories, 3 g. protein, 11 g. dietary fiber. Also high on the list are Vitamin C, folate, potassium, and magnesium.
Artichoke Saute
9 oz. frozen artichoke hearts, thawed & drained.
4 Tbs. extra virgin olive oil, divided.
8 oz. sliced shiitake mushroom caps.
1 15oz. can chickpeas, rinsed & drained.
3 cloves garlic, chopped.
2 sliced scallions.
6 sprigs Italian parsley, chopped.
1 Tbs. lemon juice.
1/2 tsp. kosher salt.
In a large skillet, saute the artichokes in 1 Tbs. olive oil until browned. Remove from pan. Saute the mushrooms in 1 Tbs. olive oil until browned. Remove from pan, and repeat steps for chickpeas; lightly brown. Add the remaining olive oil, stir in garlic and cook for 30 seconds. Return mushrooms and artichokes to the pan and heat, add scallions and parsley. Season with lemon juice and salt. Serves 4. Calories: 290 Fat: 6 g (2 g. sat) Protein: 9 g. Sodium: 310 mg. Fiber: 10 g.
~Enjoy!
Preparing fresh artichokes can be labor intensive, yet more economical and flavorful than canned or frozen. Where to start? Wash under cold water. Cut off the top inch of each bud with a large sharp knife. Rub the cut parts in lemon juice to prevent browning (oxidation). Pull off any short, coarse leaves from the bottom and cut of the stem flush with the base so that the artichoke can stand upright. Boil, steam (25 to 40 min.) or microwave (4-7 min. ea.). Peel the cooked leaves and dip the fleshy base into dipping sauce, discarding the tougher tips. Discard the choke. The bottom can be cut up and dipped also. For recipes, the whole artichoke can be cooked and halved length-wise to remove the chokes. Leaves and quartered bottoms make great appetizers.
One serving size of the raw artichoke provides 47 calories, 3 g. protein, 11 g. dietary fiber. Also high on the list are Vitamin C, folate, potassium, and magnesium.
Artichoke Saute
9 oz. frozen artichoke hearts, thawed & drained.
4 Tbs. extra virgin olive oil, divided.
8 oz. sliced shiitake mushroom caps.
1 15oz. can chickpeas, rinsed & drained.
3 cloves garlic, chopped.
2 sliced scallions.
6 sprigs Italian parsley, chopped.
1 Tbs. lemon juice.
1/2 tsp. kosher salt.
In a large skillet, saute the artichokes in 1 Tbs. olive oil until browned. Remove from pan. Saute the mushrooms in 1 Tbs. olive oil until browned. Remove from pan, and repeat steps for chickpeas; lightly brown. Add the remaining olive oil, stir in garlic and cook for 30 seconds. Return mushrooms and artichokes to the pan and heat, add scallions and parsley. Season with lemon juice and salt. Serves 4. Calories: 290 Fat: 6 g (2 g. sat) Protein: 9 g. Sodium: 310 mg. Fiber: 10 g.
~Enjoy!
Wednesday, May 4, 2011
Green Tea Time
Green tea is an easy sell, in any package. But, does it live up to the hype? The studies on animals are impressive, but the evidence in humans has been hard to come by.
Green tea is rich in plant compounds, but the jury is still out over "if " and how much is needed to be of any health benefit. The best source of polyphenols is from brewed green tea and not some weak, ready-to-drink or instant tea product. Most contain as much sugar as soft drinks, and the coloring is largely from synthetic dyes.
Steep the tea bag for at least 3 minutes. Squeezing in some lemon adds vitamin C, which protects the polyphenols from being oxidized and lost. Three or more servings a day are required to keep blood levels of polyphenols high enough to be effective. If you drink bottled tea, look for one made primarily from brewed tea and not tea extracts or concentrate.
Green tea is rich in plant compounds, but the jury is still out over "if " and how much is needed to be of any health benefit. The best source of polyphenols is from brewed green tea and not some weak, ready-to-drink or instant tea product. Most contain as much sugar as soft drinks, and the coloring is largely from synthetic dyes.
Steep the tea bag for at least 3 minutes. Squeezing in some lemon adds vitamin C, which protects the polyphenols from being oxidized and lost. Three or more servings a day are required to keep blood levels of polyphenols high enough to be effective. If you drink bottled tea, look for one made primarily from brewed tea and not tea extracts or concentrate.
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