Cowboy Beans

1. Cowboy Beans And Other Tips for Managing Blood Glucose

2. Tools of Management • Healthy Eating • Being Active • Taking Medication • Monitoring

3. Healthy Eating • Exchange List for Meal Planning • Glycemic Index • Carbohydrate Counting • Calorie Counting

4. Exchange List for Meal Planning • Groups foods into food groups • Similar calorie values • An exchange is made when similar foods are “exchanged” at a meal or snack • Uses portion sizes to compare foods

5. Meat Group • Very Lean • Lean • Medium Fat • High Fat

6. Starch Group • Cereals and Grains • Breads • Starchy Vegetables • Legumes • Crackers • Snack Foods • Starchy Foods Prepared with Fat

7. Fruit Group • Fresh Fruit • Dried Fruit • Canned Fruit • Frozen Fruit • Fruit Juices

8. Milk Group • Milk • Buttermilk • Yogurt

9. Fat • Monounsaturated Fat • Polyunsaturated Fat • Saturated Fat

10. Other Carbohydrate Foods • Cakes • Cookies • Ice Cream • Honey • Pie • Sugar Free Foods

11. Non-Starchy Vegetables • Salad Greens • Broccoli, Cauliflower, Brussels Sprouts, • Cabbage, Onions, Mushrooms, Radishes • Carrots, Beets

12. Glycemic Index • A comparison of foods and the effect a 50 gram amount had on blood glucose • Glucose is given the value of 100 • All foods are compared to glucose

14. The Amount of Carbohydrate Compared Must Be the Same

15. Benefits of the Glycemic Index • Low GI diets help people lose and control weight • Low GI diets increase the body's sensitivity to insulin • Low GI carbs improve diabetes control • Low GI carbs reduce the risk of heart disease • Low GI carbs reduce blood cholesterol levels • Low GI carbs can help you manage the symptoms of PCOS • Low GI carbs reduce hunger and keep you fuller for longer • Low GI carbs prolong physical endurance • High GI carbs help re-fuel carbohydrate stores after exercise

17. How to Switch to a Low GI Diet • Use breakfast cereals based on oats, barley and bran • Use breads with whole grains, stone-ground flour, sour dough • Reduce the amount of potatoes you eat • Enjoy all other types of fruit and vegetables • Use Basmati rice • Enjoy pasta, noodles, quinoa • Eat plenty of salad vegetables with a vinaigrette dressing

18. Carbohydrate Counting

19. Carbohydrate Counting • Each Carbohydrate Serving is = to 15 grams • Exchanges of foods are in serving sizes = to one carbohydrate serving or 15 grams • Count by the 15 gram increments or total grams

20. Fruit Group 15 grams = • Fresh Fruit 1 small piece • Dried Fruit 2 T. raisins or 3 prunes • Canned Fruit ½ C. in it’s own juice • Frozen Fruit ½ C. unsweetened • Fruit Juices 1/3 – ½ C.

25. Calorie Counting • Food Label • Exchange List for a general idea • Calorie Goal is based on individual REE

26. Optimizing Blood Glucose Control • Healthy Eating - A combination of the above are used

27. Being Active • National Recommendations • Start where people are at • Set realistic goals

28. Taking Medications • Oral Medications • Insulin • Insulin Pump therapy • Inhaled Insulin

29. Monitoring • Blood Glucose Monitors • Hemoglobin A1C test • Blood Pressure • Weight • Hip to Waist Ratio • Body Fat Testing • Annual Exams

30. Goal Setting • Healthy Eating • Being Active • Monitoring • Taking Medication • Problem Solving • One Change I Would Like to Make