Diabetes Educator HQ

For some, fall is a great time of year 🍂. The smell of pumpkin spice, the crunch of leaves underfoot, and the promise of cooler days ahead. But it's also a season that comes with anxiety — especially when you realize it's almost 2023 and some of us are still stuck in 2020! The holiday season is fast approaching, so here are a few tips to help you fight off those unwanted feelings this fall. https://ter.li/173j10

Merry Christmas and Happy Holidays from my family to yours!

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ADOPT A SHELTER DOG MONTH

They're are so many homeless dogs looking for a loving home.

According to the ASPCA, approximately 3.3 million dogs enter shelters every year. These poor pups are abandoned and often abused, seeking a forever. They are the most wonderful and loving animals that just want to please their new owner.

Dogs bring companionship and socialisation. The pups also provide extra activity for their owner! Wanting to start walking or hiking? A rescue dog is a great companion and motivator to get outdoors!

Did you know? You can train your dog to become a diabetes service dog! The dog can alert you to having a low blood sugar!

There are many ways to participate in Adopt A Shelter Dog such as visiting, volunteering, and donating to the shelters. Of course you can always adopt!

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NATIONAL NUT DAY

Nuts are a wonderful protein and energy source.

Nuts offer healthy fat (unsaturated fats) that include monounsaturated fats.

Nuts are excellent source of protein, and fiber. Nuts also contain vitamins E and B2, folate, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium.

ALL nuts are good and provide different health benefits. We often hear how walnuts are heart healthy due to the Omega 3's. But did you know Brazil nuts help to fight cancer because of the high amount of selenium? It's beneficial to always get variety!

Celebrate with a snack consisting of unsalted nuts! Add nuts to your salad or have nutbutter!

Relaxation!!  Is this something you incorporate or do you prefer to be busy?

Today is National Relaxation Day!   Urging us to slow down and take some time for ourselves!  

It is important to take time to actually relax and give our bodies a rest - both mind and body!  

Whether that relaxation comes from just having a day to hang out on the couch, read a good book, or take a leisurely walk.  Our bodies need time to rejuvenate.  When we don’t rest, we are prone to more stress, sickness, and inflammation in the body.  

How are you relaxing today?

🎆🎆Happy Independence Day!!!🎆🎆

Enjoy the day of celebrating the wonderful freedoms that we have!

Let's not lose those freedoms!

How are you celebrating?

So happy to be back last night !! Thank you to the Cleveland Orchestra and Blossom Music Center for another wonderful concert and fireworks!

Happy Father's Day!!!

To all the dad's, dad figures, and pet dad's!

Promoting the Outdoors is my passion. 

Going Outdoors is free to everyone.  However, I hear about the $$$ in regards to gear.  To simply just get outside, all you need is a good pair of shoes and a water bottle (which you can always get at a discount store).

Many outdoors stores have used gear such as REI and 3 River's Outdoors. Wanting a pricier item? Shop sales!! You can find steals at Gabe's, Ross Dress for Less, TJ Max, and Marshall's to name a few.

There are so many different online resale shops as well! FB has so many groups just for resale of bikes, parts, and gear!

When it comes to food, keep it simple!  Real food is perfect!  You don't need fancy bars, drinks, or supplements!

If you're wanting to learn more options for gear in the outdoors, check out The Outdoors Dietitian You Tube Channel!

...and to fuel you outdoor activities, grab the Snack Fuel Guide!

Link in profile!

As a Dietitian and Diabetes Educator we have to be well versed in many health conditions as you can have other underlying health conditions. Many times those with Type 1 Diabetes may also have Celiac Disease.

Celiac disease is one of those conditions. The month of May we bring awareness for those who have celiac disease.

Celiac disease is an autoimmune disease that damages the villi in the small intestines when a person with the disease consumes gluten.  This results in poor absorption of nutrients, GI trouble, potential headaches, rashes, and a variety of other person specific reactions.  

Unfortunately, with diet trends we have heard of gluten-free eating. Many people go on gluten-free diet in the hopes they can lose weight. Not understanding that there is a specific part of the population who truly has to be gluten free.

Those with celiac disease are part of the population who have to be 100% gluten free - avoiding wheat, barley, and rye. As well as other concerns with cross-contamination, food labels, medications, bath products, and being concerned with others not understanding their needs.

You can learn more at celiac.org

Work with a Dietitian to assist you in your health and food related concerns!

💖💖 Happy clients! 

This client has put in the work too! 

When we do the work, we see the benefits!

Even small changes can make a difference as this client said:

"I used to eat a lot at night and I would be tired when waking up.  Then I'd eat and get more tired. Now with the changes, I'm awake!"

Over time we worked on other aspects as well such as meal timing and incorporating exercise.

If you're looking to see how my proven nutrition program can benefit you, send me a DM or set up a discovery call - link in bio!

🌏Happy Earth Day!!!🌍 ⠀
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There are some great ways to celebrate Earth Day everyday! 🌏 ⠀
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Recycling aluminum, paper/cardboard, glass, and plastic. ⠀
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Use reusable water bottles, coffee mugs, and bags. ⠀
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Conserve water by turning off the faucet when brushing teeth and washing dishes. ⠀
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Utilize rain barrels for watering plants. Pick up trash and don't litter. ⠀
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Plant trees and flowers, especially those that are native to the area and help bees. ⠀
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Bike or walk to work, store, etc instead of using the car. Or maybe now you won't even have to drive to work!?!?!⠀
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Carpool if you have to drive (if it is safe for you at this time).⠀
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🌍How are you celebrating Earth Day / every day?🌎

Looking for a way to curb the highs and lows?

Just keep eating ... Just keep eating...

Consistently!!!

Stress can cause some to overeat and cause others to under eat.

When we skip meals or go long times without eating we can have a low blood sugar. Low blood sugars on their own can cause anxiety without the help of the coronavirus!

Best way to combat low blood sugars?

Eat consistently every 3-4 hours a carb and protein.

Cheese and crackers
Peanut butter sandwich
Apple or banana and peanut butter

Need something easy to get down? Try yogurt or cottage cheese and fruit!

Need more snack ideas? I have a FREE Snack Fuel Guide for you in the link in the profile!

Life is too short to not eat dessert!

Does your "diet" tell you that you can't eat your favorite foods?

Realistically, how long do you think that'll actually last?

There's way more to life than counting points, calories, macros... The list goes on!

Today we discovered a new to us bakery in Connellsville, Pa!

One of my favorite things to do is discover new places to eat and celebrate different cultures cuisine!

You know I got a cannoli!

If your "diet" doesn't allow you to take part in your favorite aspects of life, it's time toake peace with food and learn lifestyle changes that'll allow you to reach your goals while ALSO allowing you to enjoy life!

The 2021 Reset registration goes LIVE tomorrow! Hop onto the VIP List to get a discount and bonus when registration goes live!

Let's enjoy life and food again!

Are you getting enough fiber?

The recommended fiber guidelines are 25-35g of fiber per day with many individuals not even coming close to the 25g.

Fiber is important to manage hunger, blood sugars, and cholesterol but can help in do many more ways too!

Fiber comes from whole grains, fruits, and vegetables.

There are two types of fiber : insoluble and soluble that help us in different ways.

Pictured are examples of food items that fall into these two categories.

Wanting to learn more about fiber and how to incorporate fiber into your meals? Head on over to The Blog : Fiber! Link in bio!

American Heart Month!

Showing you one of my fav options of Lean Ground Turkey!

Ground turkey and chicken is so versatile!

Tacos, meat sauce, sloppy joes, burgers, sausage, etc.

I like to make some ground turkey/chicken up at the beginning of the week as I can put it over a variety of carbohydrates!

Lean turkey and chicken is lower in Saturated fat yet still provides a great source of protein.

Many people find that the options lower in saturated fat is easier to digest too!

Head on over to the link in bio to see the full video on The Outdoors Dietitan YouTube Channel! You can also access the blog for more on Knowing Your Fats and don't forget to check out the Recipes section for more ideas!

💞💞Happy Valentine's Day!!!💞💞

I hope you have a wonderful Valentine's Day!

Even if you don't have a significant other....

Celebrate love!

Self love, Family love, Friend love, and of course all of our pets who give so much love all year long!

For American Heart Month, I'm talking all about exercise this week!

When we think of exercise, the top 2 things that come to mind are cardio and strength. 

Have you thought about the other 2 much needed exercise types?

Balance and flexibility are very important to incorporate, especially as we age but also for sports performance.

Flexibility exercises stretch your muscles to help improve your range of motion. This in turn helps to decrease your risk of injuries and improve your performance in sports and physical activities. As we age, our muscles lose flexibility, making this exercise even more important.

Balance exercise incorporates keeping appropriate posture while in a variety of different conditions.   

Yoga and Tai chi are great examples of ways to incorporate balance and flexibility exercises!

Do you incorporate flexibility and balance exercises?

In the 2021 Reset, we make a plan for all 4 types of exercise to incorporate them into your routine! Hop on the wait list to be the first to know when registration starts!

💖It's American Heart Month! 💖

A recent question I had from the 2021 Reset Q&A session was what are the "good" and "bad" fats?

Do you know your fats?

New on the blog - learning all about the different types of fats! Link in bio

An inspiring article about Bobby Clarke!

http://www.diabetescare.net/article/title/diabetescarenet-interview-t1-diabetes-never-stopped-nhl-legend-bobby-clarke

DiabetesCare.net Interview: T1 Diabetes Never Stopped NHL Legend Bobby Clarke DC.net Interview: T1 Diabetes Never Stopped NHL Legend Bobby Clarke Interview by Mike Boyle Philadelphia Flyers legend and National Hockey League...

Easy letter to your Governor to prioritize Type 1 Diabetes patients to get the covid vaccine.

https://www.diabetes.org/advocacy/platform/State-Action-Support-Vaccination-Planning-T1-T2 #/17

C&E - State Action Support - Vaccination Planning T1 T2 | ADA