Ian Blumer

Cheat Sheet / Updated 06-24-2016

For the more than two million Canadians who have diabetes, eating a balanced, nutritious diet is an essential part of maintaining good health. If you have diabetes, there are some great Web sites that you can consult for recipes, meal planning suggestions, and nutritional information. You can also follow some helpful tips when preparing food at home or eating out at a restaurant, so that no matter where you are, you can maintain a healthy diet and keep your diabetes in check.

Article / Updated 03-26-2016

If you have celiac disease, you need to maintain a gluten-free diet to stay healthy, but shopping for foods without gluten can be a challenge. Here are some tips to help you avoid gluten-containing foods and find gluten-free foods in your grocery store: Become a label-reader. In North America, it is the law that food that contains gluten must say so on the label. Choose naturally gluten-free foods. These include fruits, vegetables, legumes, nuts, meat, poultry, fish, seafood, dairy products and certain grains such as rice and (pure) oats. Look for foods that contain the following gluten-free grains: rice, corn, (pure) oats, soy, millet, teff, sorghum, buckwheat, quinoa, and amaranth. Be careful when buying prepared foods such as those that come in cans, boxes, jars and other packages. Make use of various on-line and published resources to assist you in finding and buying prepared and packaged foods that are gluten-free. Because they contain gluten, avoid the following products: Barley malt, malt extract, malt syrup, and malt vinegar Soya sauce (unless made from non-gluten-containing food sources) Modified food starch if it is derived from wheat Brewer’s yeast Products that do not specify their content Take your child along. If you are shopping for your child with celiac disease, if they are sufficiently mature, bring them with you (some of the time anyhow) as you shop, and make it into a gluten-free learning experience for them.

Article / Updated 03-26-2016

Although you may not have any of the symptoms of celiac disease, you may still have the condition and be endangering your health through the consumption of gluten. Some people without symptoms of celiac disease should consider being screened for the ailment, which usually involves blood tests and always involves taking a biopsy if the blood test is positive. Your doctor and you should discuss testing you for celiac disease if you have any of the following: A first degree relative (that is, a parent, sibling, or child) with celiac disease. Another disease that often occurs together with celiac disease and therefore puts you at increased risk of having celiac disease. An example is Type 1 diabetes. A health problem that can be caused by celiac disease. Examples are osteoporosis and iron deficiency.

Article / Updated 03-26-2016

If you or your child has celiac disease, you can still live healthy, active, full, rich and rewarding lives. Staying gluten-free is just one part of not just surviving but thriving with celiac disease. Follow these helpful tips and you’ll be well on your way to living successfully: Strive to be healthy. Commit to living gluten-free, eating nutritiously and exercising regularly. Keep informed about your disease. Keep tabs on good quality Web sites. Join a support group in your community (or online). Prepare for your child’s visit to friends. Let your child’s friend’s parents know that your child must not eat gluten and let them know what this means. Help out by sending gluten-free snacks with your child. Learn how to eat out without standing out. Call ahead before you go to a restaurant for dinner to let them know of your gluten-free eating needs and to make sure they can accommodate them. Show restaurant staff dining cards that contain information on gluten-free eating. Be prepared for questions about your celiac disease. Many people, either out of concern and caring, or sometimes out of simple curiosity, will ask you about your celiac disease, so be prepared to provide an answer you’re comfortable sharing. Prepare for travelling adventures. Where you go, your celiac disease goes with you, so think about how you will manage your gluten-free eating needs whether you’re travelling to the cottage, across the country, or across the globe. Deal with the slipups. At some point or another, and for a variety of reasons, you’re bound to consume some gluten. Don’t get discouraged; life happens. Just remind yourself that gluten isn’t plutonium; your misadventure won’t kill you; then jump right back on the gluten-free wagon.

Article / Updated 03-26-2016

Do you suspect that you or someone in your family has celiac disease and maybe you or they should give up gluten? Symptoms of undiagnosed or insufficiently treated celiac disease can vary greatly in their nature and number (including having no symptoms at all), but some symptoms are more common than others. If you have one or more of the following symptoms — especially if persisting and/or severe — speak to your doctor about the possibility you that have celiac disease: Gastrointestinal symptoms, especially Diarrhea Stools that are bulky, foul-smelling, and stick to the toilet bowl Abdominal bloating, especially after meals Indigestion, reflux, heartburn Unexplained or unexpected weight loss Small, intensely itchy, pinkish blisters on the elbows, knees, or buttocks (less often on the shoulders, scalp, face, and back). This may indicate a skin disease, very closely related to celiac disease, called dermatitis herpetiformis In a child, failure to grow and develop normally

Article / Updated 03-26-2016

A number of excellent Web sites provide healthy eating tips and recipes for Canadians with diabetes. Visit the reference links below to find nutritional information and recommendations from The Canadian Diabetes Association, Health Canada, and other reliable sources, and check out the recipe links for lots of healthy diabetes meal planning ideas. References for Canadians with diabetes Here are some resources for finding information about diabetes and nutrition: The Canadian Diabetes Association (CDA) The CDA’s Just the Basics The CDA’s Beyond the Basics Eating Well with Canada’s Food Guide Nutrition Labelling in Canada Health Canada’s Nutrient Database Dietitians of Canada BMI Calculator Ian Blumer’s Practical Guide to Diabetes Children with Diabetes Healthy Eating is in Store for You Recipes for Canadians with diabetes The following links take you to Web sites that offer food and diet ideas for healthy living with diabetes: Kraft Canada Diabetic Gourmet Magazine The Diabetes Network Reality Bites dLife

Article / Updated 03-26-2016

Having diabetes can make eating out at a restaurant quite challenging. It can be hard to find foods that are diabetes-friendly, but increasingly Canadian restaurants are offering healthier food options. Here are some strategies you can follow to make eating out a healthful, not harmful, experience: Choose foods in the appropriate amounts from the different food groups. Resist the temptation to be “super-sized.” Ask the wait staff how big the portions are. If the portions are large, try one of the following: Share the serving with your dinner-mate Eat half and take the other half home for your next day’s lunch Order the “lunch” sized portion for your dinner Order a kid’s sized serving. Avoid “all you can eat” buffets. When ordering a salad, ask for low-calorie dressings like oil and vinegar on the side so you can choose how much to put on. Ask to see the nutritional information and look at the content of the various food choices you’re considering. Also, often restaurant menus have symbols to let you know what are healthier food choices. Make sure the wait staff are paying attention when you order a “diet” soft drink. Order baked, steamed, or broiled foods, tomato-based dishes, grilled chicken, or fish (non-battered). For sandwiches, choose chicken, turkey, pastrami, or Black Forest ham. Ask for extra lettuce, tomatoes, or other vegetables to be added. If mayonnaise is being used, ask for light mayo and have them apply it to only one piece of bread. Choose a whole grain bun, pita, or wrap. For dessert, order a piece of fruit or a fruit salad.

Article / Updated 03-26-2016

One of the best ways to manage diabetes is by being conscious of your diet — which is a lot easier to do if you’re eating your own food at home. Here are some handy tips for keeping your healthy diet on track and in line with the Canadian recommendations when eating and preparing meals at home. Eat breakfast every day. Limit your use of margarine or butter. Use light mayonnaise instead of margarine or butter on your bread. Just one teaspoon of margarine or butter has 35 calories and a teaspoon of light mayonnaise has 15 calories. If you’re going to be adding peanut butter to your toast, don’t also use margarine or butter. Stick to the peanut butter alone. Use salsa or light sour cream on top of a baked potato instead of butter or margarine. Bake, broil, roast, microwave, or stir fry more often; avoid deep frying. Remember that with easier access to food in the home (compared to a restaurant), you need to keep an eye on how much food you’re eating.

Article / Updated 03-26-2016

You can be diabetic and enjoy a meal just like every non-diabetic person out there does. Planning ahead and preparing everything from your ingredients to the mood of the room can help you have a successful dining experience. There's more help with ways to enjoy your meal when you live with diabetes available. Click here to check out a bonus chapter from Diabetes Cookbook For Canadians For Dummies, Updated Edition.