Breakfast Tips

October 5, 2015

By Susan Klick, MSN, RN, CNL

Last time we talked about the important reasons to EAT breakfast.  So here are some tips on what makes the perfect breakfast:

A perfect breakfast has three to four components:

  • One serving of a whole grain carbohydrate
  • One serving of a dairy or high-calcium food
  • One serving of fruit
  • One serving of protein (if desired)

Choose these toppings for your whole wheat bagel, English muffin or toast:

  • Two tablespoons nonfat cottage cheese sprinkled with flaxseed
  • One slice low-fat cheese melted over a slices of mango
  • Two tablespoons of peanut butter or nut butter with a sliced banana
  • One slice of baked ham and one slice of tomato
  • One slice of low-fat mozzarella cheese melted over a slice of tomato

Quick Breakfast Preps:

  • Make brown rice, barley or quinoa. Cook the grain the night before. In the morning put it in a bowl with 2 tablespoons of raisins, a cut up apple and a sprinkle of cinnamon and artificial sweetener.
  • Make a fruit smoothie. Put ½ cup of fruit (strawberries, banana, kiwi, berries), ½ cup unsweetened orange juice and 1 cup of plain yogurt in the blender. Add a scoop of protein powder and a cup of crushed ice and you’ve got a healthy, on-the-go breakfast.
  • Sprinkle a whole wheat burrito with 2 ounces of grated, low fat cheddar cheese and broil until the cheese is melted. While it is cooking eat a piece of fruit.
  • Breakfast burrito—scrambled egg, egg substitute or tofu, chopped tomatoes, onion, peppers and a little grated reduced fat cheese, wrapped in a whole wheat tortilla.
  • Trail Mix. Mix ½ cup Wheat Chex or Mini Wheats, dried fruit, mixed nuts in a snack size baggie and eat on the way to work with a thermos cup of skim or 1% milk.
  • Have lunch for breakfast. Have whole wheat toast topped with 2 tablespoons tuna made with low fat mayo, or canned or smoked salmon. Have a bowl of soup too.

The possibilities are endless!  Choose one item from each column below for a balanced breakfast:

Whole Grain Carb Low Fat Dairy Fruit Protein
½ cup cooked oatmeal 1 cup skim milk 1 piece of fresh fruit 2 egg whites or one whole egg (limit to 3 yolks per week)
¾ cup whole grain cereal 1 cup 1% milk ½ cup canned fruit packed in its own juice 1 tablespoon peanut butter
½ whole wheat English Muffin, bagel or pita 6oz. low fat yogurt ¾ cup berries 1 tablespoon almond, cashew or soy nut butter
1 slice whole wheat bread or a whole grain toaster waffle ¼ cup dried fruit ¼ cup low fat or fat free cottage cheese or 1 oz low fat cheese stick
Granola bar or muffin (less than 200 calories, less than 5g fat, less than 2 gm saturated fat ½ cup 100% fruit juice 1 oz low fat turkey sausage or bacon
1 whole grain tortilla 1 oz ham or turkey

Breakfast – How Important is it?

September 25, 2015

by Susan Klick, MSN, RN, CNL

Mom was right – you shouldn’t skip breakfast. This is especially true with diabetes. When you wake up in the morning, you’ve gone many hours without eating and your body needs fuel. You wouldn’t pull your car out of the garage and drive to work without fuel in it, and your body isn’t any different.   Your body needs fuel! If you don’t give it any, it will create its own in the form of stored blood sugar from the liver. The liver may make too much sugar, and your blood sugar gets too high. Studies show people with type 2 diabetes who skip breakfast and fast until noon may have continued blood sugar spikes throughout the day. Skipping breakfast has also been linked to less efficient processing of glucose by the body, or a reduced ability to convert blood sugar into energy.

Research has shown there truly is a negative effect on how the body uses glucose when a diabetic simply skips breakfast. This means that even if you don’t eat as many carbohydrates at lunch and dinner, it will have little or no effect on reducing elevated glucose levels when you have skipped breakfast. This is because skipping breakfast may make it difficult for the pancreas to produce the right amount of insulin to properly control blood sugar. Normally, beta cells in the pancreas release insulin in response to elevated levels of sugar in the blood. But when you skip breakfast, it may cause the beta cells to delay the release of insulin and allow blood sugar levels to remain high for longer periods of time after lunch and dinner.

Remember, when you wake up in the morning, your body is in a fasting state. When you don’t give it any energy (food), your body slows down to conserve the energy it has left. Your metabolism slows down. The trick is to keep your metabolism going at a steady rate all day. One simple solution is to always eat a good, healthy breakfast.

Here’s one healthy breakfast tip: Don’t fly on a sugar high! Avoid stopping at the donut shop. Breakfast should contain a healthy amount of carbohydrates and a small amount of lean protein. The carbohydrates will give your body energy, and the protein provides staying power as well as makes you feel fuller.



Sources:  Diabetes Care, July 2015; Everyday Health

Cellulitis (not Cellulite) can cause problems with Diabetes

September 1, 2015

If you have diabetes, be extra careful of your skin. Infections are more common and when blood glucose is high, it can potentially feed the infection. Cellulitis is an infection found in skin and tissues that are found directly under the skin. It can be caused by many types of bacteria including streptoccus, staphylococcus and methicillin-resistant staphylococcus aureus (MRSA). People that have diabetes are at a higher risk of developing cellulitis, which can spread rapidly.

Some people confuse cellulite with cellulitis. Cellulite is composed of fat that pushes up against connective tissue making the skin pucker. It is not harmful. Cellulitis is different; it is an infection that can be very harmful.

Any infection causes an increase in blood glucose in everyone.  The extra glucose is released to help fight the infection.  In non-diabetics, the body will also release extra insulin to handle the extra glucose. When a person has diabetes, this extra rise in the glucose can cause problems. Diabetes can also cause the skin to be susceptible to bacteria by slowing blood flow.

What are the signs and symptoms of cellulitis?

The most identifiable signs of cellulitis are pain and tenderness, swelling, redness and warmth over an area of skin. The number of white blood cells increase to help fight the infection. The area becomes swollen. Fever and chills may also develop. The skin may develop blisters (but not always).

In adults, cellulitis develops most often in the legs and feet. In children it is frequently seen on the head and neck. It can develop anywhere on the body but frequently at the site of wounds, burns, insect or animal bites or a surgical incisions. It can occur anywhere that the skin has been punctured or injured. This can include an injury that may form from fungal infections such as “athletes’ feet”. Cellulitis usually is only on one side of the body (example one leg).

How does cellulitis develop?

Bacteria usually enters the body through the break in the skin. This break can be of any size. In some cases of cellulitis, the break in the skin cannot be found. Sometimes in cases where athlete’s foot is present, the break may be from the fungus in the foot. The cellulitis may develop from the bacteria that enters the break in the skin at the foot level which may travel to the lower leg. The area has infection present and can spread very rapidly.

What can I do to prevent cellulitis?

  • Take care of your skin and take precautions to prevent cuts and wounds.
  • Inspect your feet and other problem areas daily.
  • See a podiatrist or other qualified foot care professional for recommendations and help to acquire shoes and footwear that fit. Ask what you should wear at the beach or pool, etc.

What should I do if I suspect I have cellulitis?

Call your doctor or healthcare professional immediately who will examine the area to determine the extent of the cellulitis and decide on the best treatment.  he doctor may order antibiotics medications that you  take by mouth. Many cases of cellulitis need intravenous antibiotics. A person may need to be admitted to the hospital for this. In the hospital, the doctor would have access to other experts for consultation.



August 14, 2015

The TalkDiabetes Support Program and the Diabetes Education Program at St. Anthony’s present:

Catching Z’s Tonight for a Healthy Tomorrow

7 p.m. Thursday, August 20, 2015

Hyland Education & Training Center, Conference Room

10020 Kennerly Road

St. Louis, MO 63128


Join us for a discussion on how blood glucose control and proper diet

affect the quality of sleep you get, and how a good night’s sleep can

 improve your overall diabetes health.

Presented by:  Alison Brinker, RD, LD, and Sue Klick, MSN, RN, CNL

Meetings are FREE to the public.

All are welcome!

 To register, call 314-ANTHONY (268-4669)

or visit

Easy Breezy Summer Recipes

July 20, 2015

By Susan Klick, MSN, RN, CNL

This blog finds us in the middle of summer – and ready for some new recipes!

Lemon-Cilantro Slaw                        Makes 2 Servings (1 cup each)

1 tablespoon lemon juice
1 ½ teaspoons olive oillemon-cilantro slaw
¼ teaspoon sugar
¼ teaspoon Dijon-style mustard
Dash ground black pepper
2 cups packaged coleslaw mix
¼ cup coarsely shredded carrot
1 tablespoon snipped fresh cilantro
1 tablespoon chopped green onion

In a medium bowl, whisk together lemon juice, oil, sugar, mustard, and pepper.  Add coleslaw mix, carrot, cilantro, and green onion; toss gently to coat.  Cover and chill for 2 to 24 hours.

Nutritional Facts per Serving: Calories: 59, Total Fat: 3gm, Sodium 43 gm, Carbohydrates 6 gm,
Protein 1 gm, Fiber 2 gm


Grilled Turkey Burgers                                 Makes 4 Burgers

grilled turkey burger½ cup finely shredded carrot
¼ cup thinly sliced green onion
2 tablespoons dry bread crumbs
2 tablespoons fat-free milk
¼ teaspoon dried Italian seasoning
¼ teaspoon garlic salt
1/8 teaspoon black pepper
12 oz. uncooked ground turkey
¼ cup Dijon-style mustard
½ teaspoon curry powder
4 whole wheat hamburger buns (toasted)
Lettuce leaves (optional)
Sliced tomato (optional)
1.  In a medium bowl stir together the carrot, green onion, bread crumbs, milk, Italian seasoning, garlic salt, and pepper.  Add ground turkey; mix well.  Form mixture into four 1/2-inch thich patties.

2.  Place patties on a greased rack of an uncovered grill, directly over medium coals.  Grill for 11 to 13 minutes or until patties are done (165 degrees F), turning once halfway through grilling time.

3.  Meanwhile, in a small bowl stir together mustard and curry powder.  Spread buns with mustard      mixture.  Top with burgers and if desired, lettuce and tomato.
Nutritional Facts Per Serving: Calories: 287, Total Fat: 11 gm (3 gm sat. fat), Cholesterol: 68 gm, Sodium: 470 gm, Carbohydrates: 26 gm, Fiber: 3 gm, Protein 21 gm


Sourrce: Diabetic Living Magazine

Summer Fun and Food – Don’t Get Burned!

July 6, 2015

by Susan Klick, MSN, RN, CNL
You can enjoy all of the fun of a summer fun while staying within your healthy eating goals! Summer barbeques and picnics can offer a tempting range of choices that are high in calories and sugar. Don’t get burned! Here are some summertime tips to help you keep your cool and create a well-balanced meal to keep your blood sugar level as close to normal as possible:

Choose lean, grilled meats. Pass on the fried chicken and go for grilled chicken,  turkey or fish.

Veg out. Grill up some veggie burgers, veggie kabobs, or sliced vegetables in foil.  Or, have raw veggies with hummus or other low-fat dip.

 Skip the Mayo. Add flavor to your sandwich with tomato slices, lettuce, bell peppers, or mustard. Mayonnaise adds fat and calories so try to avoid mayo-based dips, salads and sauces.

 Pick a Side. Move away from the chips and dips which draw you in for more than you realize. Choose vinegar-based coleslaw, sweet potatoes, greens, and seasonal vegetables instead.

Consider the Recipe. Barbeque sauce and baked beans can throw off your carb intake. Many of these recipes often contain added sugar. Recipes with cream cheese are often high in fat. If you do choose to indulge, try just a taste or opt for a smaller portion.

Drink water.   Stay hydrated. Avoid soda, fruit juices, lemonade and alcoholic beverages that are high in sugar and calories. For extra flavor, add a wedge of lemon, lime, orange or even a cherry.

Stick to your routine. Skipping meals may make it harder to manage your blood sugar, so don’t try to “save” calories and carbs for that summer party.

Have fun.   Make healthy choices and being good to yourself.

Get regular exerciseGo for a walk on the beach, bring a Frisbee to the picnic, take a hike, play volleyball, jump on a bike, grab a baseball glove and play catch, swim like a fish!

Source: American Association of Diabetes Educators

And one more hot tip: Don’t forget a hat and sunscreen!


Take Control: Testing Your Blood Sugar

July 1, 2015

By Susan Klick, MSN, RN, CNLDiabetes

Last week we listed the Top Ten Reasons why people avoid testing their blood sugar. You may have identified with one or more of those reasons, or maybe you discovered a few new reasons why not to test your sugar.

BUT WAIT!!!! While never decide that regular monitoring is great fun, it does have its benefits. Research results are overwhelming:   Checking your blood glucose regularly can help you manage your diabetes more effectively.   Taking control will help you to feel physically better. It gives you a wider range of options regarding food, medication, and activity. It leads to a greater sense of freedom. Take steps get that meter out of the drawer and start testing on a regular basis:

  1. Have a serious talk with your meter. Readings are not good or bad. They are high or low. When you have a reading that is out of range focus on problem-solving.
  2. Be reasonable about blood glucose expectations. Ask your healthcare team what your range is.
  3. Learn to make good use of blood glucose information. Know when to change your food intake or your activity level. If it isn’t working, it may be time for a new plan!
  4. Make your environment work for you. Sometimes the biggest barriers to regular monitoring are the little things. Be creative and think about ways to modify your life to make regular monitoring easier.
  5. Get yourself the right equipment. If your finger pricks are painful, you may need a new or different lancing device.
  6. Become a smart shopper. To lower your out-of-pocket expenses, shop around to find the lowest prices on supplies.
  7. Make sure everyone knows that you are in charge. The diabetes police are well-intentioned; they are just trying to be helpful. Tell them about your diabetes care plan, let them know you appreciate their concern, and offer suggestions as to what sort of support you would prefer.
  8. Make peace with your blood glucose meter. Identify the reasons that keep you from monitoring regularly. The good news is that these barriers can be successfully overcome!


Diabetes Self Management



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