Diabetic-Friendly Foods

Nov 2, 2021 | Diabetes, healthy eating, Independent Living

Diabetic-Friendly Foods

Image by ratmaner via Shutterstock

Deciding what to eat when struggling with diabetes can be tricky. It’s important to incorporate key nutrients in your diet while also maintaining healthy blood sugar levels. You’ll want to center your diet mainly around fruits, vegetables, starches, and lean protein. Fresh fruits that are low on the glycemic index, such as blueberries, can be a great sweet treat for diabetics while also providing fiber, vitamins, and minerals. Fresh veggies, such as leafy greens, are also rich in fiber and can be consumed raw or cooked. A lot of people assume all carbohydrates and starches are bad for diabetics, which isn’t necessarily true. Our bodies need carbohydrates to function, just make sure you’re eating whole grains such as rice, oatmeal, and quinoa. When it comes to protein, it’s important to purchase pasture-raised meat and wild-caught fish to get the best quality nutrients. I’ve created a list below which discusses the top diabetic-friendly foods you’ll want to pick up on your next grocery trip.

Fatty Fish

Salmon, sardines, herring, and mackerel are full of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats help promote heart and brain health while also regulating your blood sugar. Try to avoid fried fish, which contains saturated and trans fats. Instead try baking or grilling your fish.

2. Beans Kidney beans, pinto beans, and black beans are a great source of plant-based protein jam-packed with iron, potassium, and magnesium. Beans are a complex carbohydrate, so they’re digested slower and therefore help maintain blood sugar levels. You can easily incorporate beans into a variety of meals such as chili or a salad, just make sure there aren’t any unnecessary added salts.

3. Avocados Rich in fiber and unsaturated fats with less than 1 gram of sugar per serving makes avocados the ideal snack for diabetics. Similar to beans, the high-fat content in avocados slows the digestion of carbohydrates, which in turn helps keep blood sugar levels stable. Try adding some avocado as a side to your eggs for breakfast or chopping it up into a salad.

4. Walnuts Walnuts are high in fiber and alpha-lipoic acid (ALA), while low in net carbs. Research has shown that eating walnuts may reduce LDL (bad) cholesterol and lower blood sugar levels. Try sprinkling some unsalted raw walnuts onto your oatmeal or salad to get your daily dose of nuts.

5. Sweet Potatoes If you’re craving something sweet or starchy, sweet potatoes are a great option for diabetics in moderation. Sweet potatoes have a lower glycemic index than white potatoes, plus they’re rich in fiber, vitamin A, vitamin C, and potassium. Japanese sweet potatoes and purple sweet potatoes are the best options for diabetics, and remember to boil the potatoes to get the most nutrients.

Health Benefits of Fruits and Vegetables

May 24, 2021 | Fresh Foods, healthy eating, Independent Living

Health Benefits of Fruits and Vegetables

We’ve all heard the saying, “an apple a day keeps the doctor away,” and for good reason. A diet rich in fruits and vegetables can have multiple benefits such as lower blood pressure, reduced risk of heart disease and stroke, and encourage healthy blood sugar levels. In our modern world, it’s become increasingly popular to pick up a cheeseburger and fries instead of making a nutrient rich lunch or dinner. Grocery stores are filled with processed foods, and we tend to forget that our bodies often crave nutrients naturally found in fruits and vegetables. Fruits and vegetables are packed full of vitamins A and C, magnesium, zinc, and potassium, which are all nutrients our bodies need for optimal health. Some of the most nutritious produce to consume include avocados, berries, sweet potatoes, and leafy greens such as kale or spinach.

Fruits and vegetables are also jam packed with fiber, which helps keep our bodies full and promotes a healthy gut. Fiber rich foods you should incorporate into your diet include pears, apples, raspberries, broccoli, cauliflower, and peas. Trying to lose weight? Most fruits and vegetables are very low in fat and calories, making produce a great way to get your vitamins in without sacrificing calories. Additionally, fruits and vegetables contain phytochemicals, a substance that helps protect your body against certain diseases such as diabetes, heart disease, and cancer. Cruciferous vegetables in

Sources: Gunnars, K. (2019, June 13). 50 Foods That Are Super Healthy. Healthline. https://www.healthline.com/nutrition/50-super-healthy-foods. Harvard School of Public Health. (2021, March 3). Vegetables and Fruits. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/.

Popeck, L. (2020, July 13). Top 10 Reasons to Eat More Fruits and Vegetables. Orlando Health – One of Central Florida’s Most Comprehensive Healthcare Networks. https://www.orlandohealth.com/content-hub/top-10-reasons-to-eat-more-fruits-and-vegetables.

Combating Food Insecurity

Jan 10, 2021 | Food Programs, Independent Living

Combating Food Insecurity

In 2019, food insecurity affected nearly 13.7 million U.S. households, or 10% of the U.S. population, according to the United States Department of Agriculture (USDA). Due to the COVID-19 pandemic and millions of Americans still out of work, this year families are finding it harder than ever to put food on the table. Children who rely on school meals now have limited access to healthy foods, which can stunt adolescent growth and their ability to learn. Seniors who live on a fixed income may find it more difficult to find a balance between food and healthcare costs. Those who struggle with food insecurity may also be more at risk for chronic diseases due to stress and not being able to afford nutritious food.

There are numerous programs that offer assistance to families struggling with food insecurity. One of the most common resources is the Supplemental Nutrition Assistance Program (SNAP). SNAP, also known as food stamps, provides low-income families with money for food. According to the Center on Budget and Policy Priorities, 38 million Americans received SNAP benefits in 2019. Since the pandemic hit in February 2020, the amount of benefits issued has gone up by 17 percent. Food banks and pantries are other great resources for those struggling with food insecurity, and you can find your local food bank here.

For those who have the time and space, gardening can be a cost-effective way to provide nutritious food for you and your family. If you don’t have the resources to grow your own garden, farmer’s markets are an affordable option when purchasing fresh fruits and vegetables. If you live in a food desert area, try to find mobile food distributors who offer healthy and affordable food options, such as Diana Gregory Outreach Services. There’re so many great resources out there to help those struggling with food insecurity, such as Feeding America and Meals on Wheels America, it’s just a matter of finding what option works best for you.

Sources: Feeding America. Addressing Food Insecurity in Health Care Settings. Retrieved from https://hungerandhealth.feedingamerica.org/explore-our-work/community-health-care-partnerships/addressing-food-insecurity-in-health-care-settings/ Feeding America. Causes and Consequences of Food Insecurity. Retrieved from https://hungerandhealth.feedingamerica.org/understand-food-insecurity/hunger-health-101/ Healthcare Without Harm. Connecting food-insecure individuals to resources. Retrieved from https://foodcommunitybenefit.noharm.org/resources/implementation-strategy/connecting-food-insecure-individuals-resources Silva, C. (2020, September 27). Food Insecurity In The U.S. By The Numbers. Retrieved from https://www.npr.org/2020/09/27/912486921/food-insecurity-in-the-u-s-by-the-numbers USDA Economic Research Service. Key Statistics & Graphics. (2020, September 09). Retrieved from https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/key-statistics-graphics.aspx

Immune Boosting Foods

Oct 30, 2020 | healthy eating, Independent Living

Immune Boosting Foods

Image by Ekaterina Markelova via Shutterstock.

With cold and flu season quickly approaching, now is the perfect time to start building a strong immune system. Eating a nutritious diet alongside adequate amounts of sleep is the best way to keep your immune system in check. The key elements you want to include in your diet are foods high in vitamins A, C, D, and E. Additionally, zinc and elderberry are great homeopathic options to help fight cold and flu symptoms. I’ve compiled a list below of some food options you’ll want to add to your grocery list to help boost your immune system this fall and winter.

Citrus fruits

Oranges, grapefruits, lemons, and limes are all rich in vitamin C. Vitamin C supports white blood cells, which helps protect against infection and assists with cellular turnover. Try snacking on an orange or grapefruit for a sweet treat, or add some lemon/lime slices to your water to get your daily dose of vitamin C.

Broccoli

Broccoli is an action-packed vegetable full of fiber, antioxidants, and vitamins A, C, and E. All these vitamins and micronutrients help support a healthy gut and respiratory system. You can eat broccoli raw as a snack with some dip or steam it to get more nutrients and flavor.

Garlic

What better way to scare away vampires and infections than with garlic? Garlic contains a compound called allicin, which helps our bodies fight off bacterial and viral infections. Eating raw garlic will yield the best results; however, making more meals which contain garlic would suffice as well.

Mushrooms

Shiitake mushrooms are a superfood full of B vitamins, vitamin D, and amino acids which help fight inflammation and support our immune system. Try adding mushrooms to your stir-fry or soup to get an extra nutrient boost.

Almonds

Almonds are a tasty snack rich in vitamin E. It is a fat-soluble vitamin which increases immune cell activity to help our bodies fight off infections. When shopping, opt for raw almonds instead of roasted, as roasted almonds tend to lose nutritional value.

Sources: Baum, I. (2017, August 22). 9 Foods That Can Naturally Improve Your Immune System. Retrieved from https://www.bustle.com/p/9-foods-that-can-naturally-improve-your-immune-system-77809 Sass, C. (2020, March 16). 16 Immunity-Boosting Foods a Nutritionist Recommends. Retrieved from https://www.health.com/food/immunity-boosting-foods Schend, J. (2020, April 30). 15 Foods That Boost The Immune System. Retrieved from https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

A WORD FROM THE WISE…

Jan 9, 2020 | healthy eating, Independent Living

A WORD FROM THE WISE…

The photo attached was taken with Ms. Hilda on January 2, 2019

Each year, one of the highlights of the Annual Senior Awards Luncheon is the celebration of centenarians. One of them, Ms. Hilda Jones, turned 107 years young on January 2, 2020! I met Ms. Hilda nine years ago when she resided at Tanner Terrace in Glendale, AZ. She came monthly to our farmers market to receive fresh fruits and vegetables. During my conversation with her on her birthday, she offered the following Pearls of Wisdom

Listen – you don’t know where your message will come from. Be open to receive.
Don’t be in a hurry to do anything. Slow down. Get your rest.
Be kind. Think about people’s feelings when you say things.
People remember how you make them feel.
Live a life of prayer.
Always think positive thoughts.

I am grateful for her wisdom and that shared by other centenarians I have met over the last 10 years. A final message from Ms. Hilda is to keep your mind challenged, perhaps as she does, with a daily crossword puzzle.

Honoring Jean Veloz at the Gregory’s Outreach 8th Annual Senior Awards

Aug 31, 2019 | Independent Living

This year at the 8^th Annual Senior Awards, we will honor THE only surviving dancing star of the 1940s who still performs.

Hollywood-Style Lindy icon, living legend from the LA dance scene of the 1940s to the present-day swing revival, and choreographer to the stars, Jean Phelps Veloz has never missed a step!

Join us on Friday, September 27. All proceeds from the Senior Awards benefit senior outreach programs.

For more information on tickets, Click here

Founded in 2009, the mission of Diana Gregory Outreach Services (DGOS), is to enrich lives by providing on-site access to fresh produce and help improve the overall well-being of vulnerable and underserved veterans, seniors, and grandchildren living with them throughout the Greater Phoenix area. DGOS helps alleviate health-related challenges by providing an on-site mobile farmers market, nutritional cooking classes, fitness, and other support to address food insecurity, fall prevention, and socialization in order to minimize chronic health and social disparities experienced by low-income seniors and veterans.

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