How to Navigate Airports and Client Dinners With Type 2 Diabetes

From everydayhealth.com

When you have type 2 diabetes, diet restrictions can make it hard to manage business dinners and travel. Airports and restaurants offer easy and delicious meal and snack options, but many have hidden ingredients or large portions that can spike your blood sugar.

But if you know what to watch for and how to plan, you can eat well during travel and meals with clients. This doesn’t mean you have to obsess over your diet, says Yoon Kook Kim, MD, an endocrinologist at the University of Maryland St. Joseph Medical Center in Towson, Maryland.

“Instead, focus on mostly making the better menu choices the majority of times,” says Dr. Kim. “Allow yourself some wiggle room, some opportunities to treat yourself, but keep your focus on the long game of healthfully managing your diabetes for life.”

Finding Type 2 Diabetes-Friendly Options in the Airport

“Traveling can wreak havoc with your diet, when healthy options may not be as handy or readily available,” says Kim. At the airport, check nutrition labels on snacks and look online before your trip to find healthy food options in your terminal.

“In most cases, these eateries have the nutritional information available for their menu items, and trying to keep the carbohydrate count to lower than 60 grams per meal can be a reasonable goal to meet, even while traveling,” says Kim.

But keep in mind that people with diabetes still need carbohydrates in their diet, says Trudy LeBeau, RDN, a registered dietitian with an advanced specialty in diabetes at LCMC Health in Mandeville, Louisiana. “Choose carbohydrates that are whole grain, high fibre, and contain protein.”

Focus on Fibre and Protein

“When possible, look for less processed options that contain protein, fibre, and healthy fats,” says LeBeau, who recommends these snack choices:

• Boiled eggs
• Unsalted nuts
• Hummus with carrots or celery
• Apple slices
• Peanut butter
• Low-sugar Greek yogurt

“These options will keep you full longer and have less impact on your blood glucose,” says LeBeau. If you grab a salad, be careful how much dressing you use, and check the added sugar content on the dressing label, says LeBeau.

While salted foods don’t cause blood sugar spikes, too much salt in your diet can impact your blood pressure. People with diabetes are at higher risk of high blood pressure, so it’s a good idea to look for low-sodium choices, like unsalted nuts.

Most airports offer healthier choices like these, says Kalyn True, RDN, a registered dietitian at Memorial Hermann Health System in Houston, who recommends looking for “protein packs” with low-fat cheeses, turkey, and whole-grain crackers or fruits. “Some of the kiosks have apple slices or other fresh fruits available for purchase as well,” says True.

Identify Hidden Sugars

Check all snacks and drinks for hidden sugars by reading nutrition labels and checking sugar content, says LeBeau. “These snack items will increase your blood glucose and overall decrease your energy, making you feel tired and sluggish.”

Anything with added sugars totalling 5 percent or less is considered a low source of added sugar, and a good guideline for making food choices on the go.

Our experts recommend avoiding or minimizing these common snack or drink options:

• Sweet treats: Pastries, muffins, cookies, chips, candy, glazed nuts, granola bars, and candy bars
• Ultra-processed foods: Fast-food style pizzas, fast-food burgers, and hot dogs
• Sugary beverages: Sodas, juices, fruit smoothies, syrup-filled coffees, mixed drinks, sweet wine

“Besides the blood sugar aspect, they are also not generally filling for the long term,” says True. Usually after eating these things, you’ll be hungry again in an hour or two, says True.

Here are some common foods you’ll want to skip, and some that are ideal for traveling with diabetes:

Skip This

Grab That

Candy, cookies, pies, or cakes

Low-sugar Greek yogurt with berries

Canned fruit or fruit with sugar glaze

Fresh fruit

Nuts with a glaze or trail mix with candy

Unsalted nuts or “protein packs” with cheese and turkey

Fast-food burgers or hot dogs

Whole-wheat bread sandwiches with grilled chicken or fish

Sweetened or alcoholic beverages

Water or zero-calorie beverages

Granola bars

Protein bars with under 15 g of total carbohydrates

Tackling Business Dinners With Confidence

Between extra-large portions and hidden sugars, eating out with diabetes can feel like stepping onto a minefield. But by planning ahead, you can manage your diet well, even while eating out.

Choose Your Order Early

Most restaurants have their menus available online, and many also share nutritional information for each dish. If you check out your options before you leave, you can make healthy choices without feeling the pressure of figuring out a new menu with clients across the table.

If the restaurant doesn’t have an online menu or the information you want, you can call them ahead of time to ask about ingredients, dish preparation, and possible substitutions. You can also notify the staff about dietary restrictions while making a reservation.

Know Which Menu Items to Look For

“Try to find meals with the Diabetes Plate for Meal Planning in mind,” says LeBeau.

A meal that follows the Diabetes Plate plan looks like this:

• 50 percent non-starchy vegetables (asparagus, broccoli, cauliflower, Brussels sprouts, kale)
• 25 percent carbohydrates (brown rice, quinoa, whole-grain bread or pasta, corn, acorn squash, potatoes, beans)
• 25 percent lean protein (chicken or turkey, fish or other seafood, lean beef or pork, tofu, tempeh)

As you make your menu choice, avoid foods that are fried or topped with a cream sauce, and choose water or zero-calorie drinks, says LeBeau. Pick baked, steamed, grilled, or broiled foods instead of fried or breaded.

Avoid foods with sweet sauces like barbecue, teriyaki, or anything honey-based. Also be sure to ask for salad dressings or other sauces on the side so you can control how much you use.

“I would also caution people to be on the lookout for the free items that can be dropped at the table,” says True. “Chips and breads can be extra refined carbohydrates and not ideal.”

Kim recommends looking at the menu and weighing out your enjoyment-to-sugar-spike ratio. “If eating even half the portion of a pasta dish will make you feel more satisfied and motivated to work out than eating a whole serving of mediocre salad, the pasta would be a better option in that case,” says Kim.

You can also ask for simple swaps when ordering — such as requesting that black beans be subbed for refried beans.

“To keep from overloading on sugar, skip dessert,” says Kim. “If you’ve got to indulge your sweet tooth, be sure to keep the portion size very small.”

If you know you will be tempted to finish an extra-large portion, you can ask for half of it to be boxed up when they deliver it. You can also build a smaller meal by pairing appetizers or sides.

What if There’s Alcohol Served?

The sugar in many alcoholic beverages can raise your blood glucose. If you’d like to have a drink with your dinner guests, order dry wine, which has a lower alcohol content than sweet wines, says Kim.

Avoid drinking alcohol on an empty stomach, which can actually make your blood sugar too low, says True. Alcohol affects everyone a bit differently, so it’s important to measure your blood glucose before and after you drink to monitor how it affects your sugar levels.

If you want to politely avoid drinking, a simple “no thanks, not tonight” is an easy out, says True. You can also order sparkling water with lime, says True, who recommends avoiding tonic water, which can have sugar in it.

Adding Movement Throughout the Day

Movement and exercise play an important part in managing diabetes, says LeBeau. “When you are active, your cells become more sensitive to insulin, effectively lowering your blood glucose.”

When you build your muscles, they help absorb the glucose in your bloodstream, which can help reduce blood sugar spikes and increase energy levels.

“To help lower your blood sugar more immediately, focus on aerobic activity,” says Kim. “A brisk walk, a bike ride, or climbing the stairs can help you ‘use up’ the higher levels of blood sugar rapidly.”

Walking laps around the airport or marching in place are small ways you can incorporate activity while traveling without a gym.

Kim tells his patients to go for a 30-minute walk after their most carbohydrate-heavy meal of the day. Even doing three minutes of movement every 30 minutes can help your blood sugars stay steady.

The Takeaway

• Managing travel and client dinners with type 2 diabetes can feel tricky, but you can maintain a healthy diet with some planning.
• At the airport, look for snacks high in protein and fibre like Greek yogurt and apple slices, and low in unhealthy fats and added sugars.
• Before a business dinner, check the restaurant’s menu online to plan your choices and substitutions.
• 
  

https://www.everydayhealth.com/diabetes/managing-type-2-diabetes-airport-and-business-dinner/

Type 2 Diabetes in the Office: 9 Ways to Add More Movement to Your Day

From everydayhealth.com

When you work a desk job, finding an opportunity to move more can feel challenging. But if you have type 2 diabetes, moving throughout your day helps your body keep blood sugar levels stable.

Even quick exercise breaks can keep glucose levels down. Moving your muscles uses sugar in your bloodstream and makes your natural insulin (a hormone that manages blood sugar) more sensitive to high sugar levels, says Kelly Bogowith, a physical therapist at OSF HealthCare in Alton, Illinois.

You don’t have to do a complicated routine to get the benefit of movement, says Theresa Marko, DPT, a doctor of physical therapy in private practice in New York City and a spokesperson for the American Physical Therapy Association. “Doing small and consistent movements and routines throughout the day can be more sustainable and have a real impact on diabetes management over time.”

iStock

You have lots of choices in adding more movement to your day at a desk. Here are some options you can try.

1. Walk a Few Laps Around Your Office

To start, take a walk around your office space. If possible, go outside and stroll around your building.

Your walks don’t have to last too long. In one small study, participants who took 3-minute walks every 30 minutes throughout the day lowered their blood sugar by 17.5 percent.

“[Another] study showed that if people went for a short walk after eating, their blood sugar levels rose and fell more gradually, and their insulin levels were more stable,” says Ashley Katzenback, DPT, a physical therapist in private practice in Plymouth, Massachusetts.

2. Take a 10-Minute Walk After Lunch

Walk for 10 minutes right after any meal or snack, says Katzenback. Blood sugar spikes after eating can boost your HbA1C levels, but getting active can lessen those effects.

“If you are unable to walk immediately after, another equally effective option is to walk for 30 minutes, 30 minutes after your meal,” says Katzenback.

3. Take the Scenic Route

As you walk to work from your car, or make a cup of coffee in the break room or visit the toilet, you can add length to each journey. “Park farther away from your building entrance or get off public transportation one stop early if feasible,” says Marko.

Marko also suggests getting off the elevator one floor early and taking the stairs the rest of the way. If you need to make copies or go to the bathroom, take an extra lap around the office before going back to your desk, says Marko.

4. March in Place at Your Desk

Marching in place or stepping up on a step are great exercise options for small spaces.

If you don’t want to attract attention by doing these at your desk, you can sneak away to a stairwell or even do them in a bathroom stall. On the other hand, you can lead the charge and invite your co-workers to join you in movement breaks.

5. Try Seated Soleus Push-Ups

Seated soleus push-ups (SPUs) sound complicated, but you can do them while you sit at your desk or in a meeting.

Here’s how to do one:

1. Sit in a chair and place both feet flat on the floor.
2. Raise your heel, keeping the ball of your foot down.
3. Relax and lower your heel.
4. Repeat.

One study review found that doing SPUs after a meal can lower your blood sugar by up to 52 percent.

“The results of the study are really quite remarkable because previously we suspected you needed to walk to stabilize post-meal blood sugar,” says Katzenback. “But this study concluded that simple interventions that can be performed while seated are more than enough to do the trick.”

Katzenback recommends doing three minutes of SPUs every 30 minutes throughout the day. 

6. Do Push-Ups Against a Break Room Wall

Standing wall push-ups can be another good way to move at work, says Bogowith.

Here’s how to do these exercises.

1. Stand facing a wall (a few feet away).
2. Place your hands against the wall at about chest level.
3. Lean forward, bending your elbows.
4. Pause and hold when your head gets close to the wall, keeping your body straight.
5. Push away from the wall until your arms are straight again.
6. Repeat as many times as you can.

You can make this exercise easier, if needed, by moving your feet closer to the wall. Or make it more challenging by leaning against a countertop instead of the wall.

7. Use Mini-Squats in Tight Spaces

Mini-squats work well to strengthen your legs in a small office space, says Bogowith. These modified squats strengthen your core and support the sugar-managing benefits of movement.

To do a mini-squat, follow these steps:

1. Stand up straight with your feet apart (about shoulder-width).
2. Bend your knees and move your hips back slightly as if you are about to sit. A mini-squat doesn’t lower your body as far as a traditional squat.
3. Hold this almost-sitting position while keeping your back straight and tightening your core and thigh muscles.
4. Rise back up into a standing position.
5. Repeat 10 to 15 times.

Make sure to keep your knees from pushing out over your toes to avoid injury.

8. Stand Up, Sit Down, Repeat

The simple act of sitting and standing uses muscles. “Stand up and sit down 5 to 10 times every time you go to use the restroom,” says Marko.

For best results, get in and out of your chair without using your arms.

9. Do Leg Kicks While You Wait

While waiting for coffee to brew, water to boil, or food to cook in the break room, do 20 standing side leg kicks or back leg kicks, says Marko.

Here’s how to do a standing side leg kick.

1. Stand straight, starting with your feet together.
2. Place your hands on your hips or use one hand to hold onto a counter or chair.
3. Lift one leg out to the side as far as you can and hold it there for a few seconds. Your hips should stay in place during this movement.
4. Lower your leg slowly.
5. Repeat 8 to 12 times
6. Switch to the other leg and repeat steps 1 to 5.

Standing back leg kicks follow the same steps, except you lift each leg behind you, instead of to the side.

If you want more ideas for simple exercises to do at the office, ask your healthcare provider for suggestions or a referral to a physical therapist.

The Takeaway

• An office job can make it hard to stay active when you have diabetes, but adding movement to your day can help you manage your blood sugar levels.
• To move more at work, do mini-squats at your desk, try leg kicks while your coffee brews, march in place while your lunch heats, and take walks around your office or building, especially after you eat.
• If you want more personalized exercise tips, ask your provider for their suggestions or a referral to physical therapy.

https://www.everydayhealth.com/type-2-diabetes/ways-to-add-more-movement-to-your-day/

 

11 Type 2 Diabetes–Friendly Snacks to Keep at the Office

From everydayhealth.com

A tasty snack at your desk or in the break room can shake up office monotony and give you an energy boost for the work to come. But when you have type 2 diabetes, it can feel tricky to find easy-to-pack snacks that won’t spike your blood sugar.

The best snack options provide important nutrients while being low in calories and carbohydrates and free of the trans fats found in many processed snacks.

A healthy snack for people with diabetes should include protein and produce (fruits and veggies), says Lindsay Malone, RD, an instructor and clinical dietitian with the Department of Nutrition at Case Western Reserve University School of Medicine in Cleveland.

“This combination provides protein to help keep you full and satisfied, along with carbohydrates that naturally come packaged with fibre, vitamins, minerals, and antioxidants,” says Malone. “The fibre helps slow digestion and supports more stable blood sugar levels.”

If you don’t have a refrigerator at work, you’ll need to choose shelf-stable snacks, meaning they don’t spoil at room temperature.

As you shop for snacks, also check food labels, avoiding options with added sugar and high carbohydrates. 

But you don’t have to focus on what to leave out — instead, look for snacks that combine protein, fibre, and minimally processed foods.

                                                                                                                          Adobe Stock

1. Banana With a Protein Bar

Protein bars can offer high fibre and protein.

Eaten with a small or medium–size banana, the protein bar slows digestion of the banana’s carbohydrates, which helps you feel full longer and doesn’t spike your blood sugar.

“Look for [mini] bars with around 6 to 10 grams (g) of protein (more if you are going for the full size) and minimal added sugar,” says Malone, who recommends Perfect Bar Snack Size.

Be careful to choose protein bars with low added sugar, says Diane Lindsay-Adler, RDN, an assistant professor of paediatrics at New York Medical College and a registered dietitian-nutritionist at Boston Children’s Health Physicians in Valhalla, New York. 

You can see how much added sugar a bar has by checking the nutrition label. Next to added sugar, it should show how many grams it contains per serving, followed by a percentage of your daily value based on a 2,000-calorie-per-day diet.

For example, if the label says “4 percent” next to added sugar, that means that a serving of that food will give you 4 percent of all the added sugar you should eat that day. Anything under 5 percent is considered a low source of added sugars, so you can use that as a guide when shopping.

“For a snack, aim for less than 15 g of carbs,” says Mary Mosquera Cochran, RD, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

2. Apple or Pear With Nut Butter

Pears and apples eaten with nut butter pack a diabetes-friendly nutrient punch. “Fresh fruit provides fibre, while nut butter contributes protein and healthy fats for a more balanced snack,” says Lindsay-Adler.

Nut butters also deliver B vitamins, fibre, vitamin E, and other nutrients.

Some good nut butter options for diabetes include:

• Almond butter
• Cashew butter
• Peanut butter
• 
  
• They also have a long shelf life (up to three months, once opened), so you can keep them at your desk.
• 
  
• 3. Cottage Cheese With Cherry Tomatoes

If you have access to a refrigerator at work, you can include high-protein dairy snacks like cottage cheese.

 “Cottage cheese provides protein with relatively few carbohydrates,” says Malone.

Eating a handful of grape tomatoes with your cottage cheese adds fibre, hydration, and nutrients.

This combination makes a satisfying snack that can help prevent blood sugar spikes, says Malone.

4. Greek Yogurt With Berries

Greek yogurt offers protein and additional nutrients, and berries offer fibre, vitamins, minerals, and 

anti-inflammatory ingredients.

“Berries provide fibre and antioxidants while being lower in sugar than many other fruits,” says Malone. 

“The protein and fibre combination helps promote steady blood sugar levels.”

For the best nutrition-to-calorie and sugar ratios, choose non-fat plain Greek yogurt.

To add flavour and natural sweetness, stir in some berries like these:

• Blackberries
• Black currants
• Blueberries
• Cranberries
• Raspberries
• Strawberries 

5. Cucumbers With Tuna Salad on High-Fibre Crackers

For a snack that includes protein, whole grains, and nutrients like potassium and calcium, put tuna salad and cucumber slices on crackers. “Tuna is an excellent source of protein, and cucumbers add crunch, volume, and hydration,” says Malone. 

Choose high-fibre crackers, says Dr. Cochran. “Look for options with chia or flaxseeds and whole grains.” Some crackers may say “made with whole grain,” but those can include a lot of refined grains.

If your favourite cracker box doesn’t say what percent whole grain they use, check to make sure the ingredient list includes one of these:

• Whole-wheat flour
• Whole rye flour
• Brown rice flour

Ingredients like “wheat flour” or “rice flour” mean it’s not truly a whole-grain option.

6. Air-Popped Popcorn With Roasted Edamame

Popcorn and edamame give you protein, fib, and other nutrients. “Roasted edamame is rich in both protein and fiber, making it one of the most filling shelf-stable snack options available,” says Lindsay-Adler.

As a whole grain, popcorn is also a good source of fibre,” says Lindsay-Adler. In fact, one serving of popcorn delivers about 15 percent of the fibre you need in a day.

“Pairing it with a protein source creates a more satisfying snack that can help support stable blood sugar levels.” For the most nutritional value, go for air-popped popcorn over microwave bags.

7. Jerky With a Kale and Spinach Salad

Meat jerky is high in protein and shelf-stable, says Cochran. Paired with fresh veggies, this snack can also add antioxidants to the mix, says Cochran.

Antioxidants protect your cells from damage and can help prevent diabetes complications like vision problems and nerve pain.

You can get antioxidants from vegetables like:

• Kale
• Spinach
• Brussels sprouts
• Broccoli
• Beets
• Bell peppers

Although veggies and jerky together can make a satisfying snack when you have diabetes, avoid eating processed meats every day. This type of meat comes with its own risks, like heart disease. Processed meats with high levels of sodium, sugars, saturated fats, and nitrates can have negative effects on your health. Many brands now offer less processed types of jerky. Look for options that are low in added sodium, sugars, saturated fats, and nitrates.

8. Turkey Roll-Ups

Turkey slices rolled around strips of cucumber or bell pepper strips make a tasty, protein-rich snack, says Lindsay-Adler. The protein comes from the turkey, which is also low in fat and high in vitamins and minerals.

For the healthiest, least-processed option, look for turkey that’s low in sodium, saturated fat, and nitrates. If possible, choose fresh deli meat over prepackaged. 

Green bell peppers have a very low calorie count but deliver a lot of fibre. This combination helps your blood sugar stay stable as you digest this snack. Bell peppers also have vital nutrients like vitamin C and potassium.

9. Hummus With Cauliflower

Hummus offers protein and healthy fats. And non-starchy vegetables like cauliflower and broccoli can help you feel full longer.

You can buy hummus from your local grocery store or make your own with a blender or food processor. Remember to choose low-sodium chickpeas as you gather your ingredients.

10. Lean Meat Stick With Baby Bell Peppers

For another easy-to-pack snack idea, choose a lean meat stick and baby bell peppers, which require no slicing or prep. “Lean meat sticks are portable and shelf-stable, making them ideal for work,” says Malone. 

“Bell peppers provide fibre, vitamin C, and crunch,” says Malone, who recommends pairing them with meat snack sticks that have no nitrates, ideally with less than 2 g of saturated fat.

Note that like jerky, meat sticks are considered a processed meat and are associated with potential health risks. The healthiest meat sticks are the least processed. Lindsay-Adler recommends Archer or Chomps beef sticks. 

11. Ready-to-Drink Protein Shake With an Apple

Packing a protein shake can be an easy option for busy days, says Malone, who recommends pairing this with an apple for added fibre.

When you choose a protein shake, aim for these nutritional limits per serving:

• About 100 to 200 calories
• At least 15 g of protein per 100 calories
• Less than 5 g of added sugar

The Takeaway

• Packing shelf-stable, diabetes-friendly snacks for work can feel challenging, but pairing protein with fruits and vegetables can offer convenient and healthy choices.
• Try combinations like fruit and nut butters, popcorn and edamame, or an apple and a ready-to-drink protein shake for snacks you can keep at your desk.
• If you have a refrigerator, you can add hummus, cottage cheese, and Greek yogurt to your snacking menu.

https://www.everydayhealth.com/diabetes/type-2-diabetes-friendly-snacks-to-keep-at-the-office/