Posted on

Common Diabetes Myths You Should Stop Believing

Common diabetes myth

Guest post by Jassica Mendez

Diabetes is, unfortunately, a pretty common disease. As a result, there is a lot of available information about it. However, there are also many myths circling diabetes. That’s why distinguishing myths from facts is crucial for both diabetes patients and those around them. People with diabetes need to identify the facts in order to properly manage the condition. On the other hand, the people around them should be aware of these myths to provide adequate assistance if ever needed. Since so much information about diabetes is available, sometimes it’s hard to differentiate fact from fiction. So, let’s talk about the most common diabetes myths you should stop believing.

#1 Diabetes Is Contagious

This is probably the most common diabetes myth out there. However, this is far from the truth. Diabetes is a non-contagious disease! It can’t be transmitted through blood, touching, or sneezing. So, if you know someone who has diabetes, they can’t infect you. The only way diabetes can be transmitted is through genetics. For example, parents can pass this condition to their children. However, if your parents have diabetes, it doesn’t necessarily mean you’ll have it too.

#2 People With Diabetes Can’t Eat Any Sweets

Another one of the common diabetes myths circling is that people who have diabetes can’t eat any sweets. While sweets in large quantities can be harmful, it’s not true that those with diabetes can’t eat them at all. After all, too many sweets isn’t good for anyone. For example, it can be hard for those with type 2 diabetes to control blood sugar levels and even their weight. However, that doesn’t mean they have to fully stay off sweets. With a balanced intake, everything can be properly controlled. So, make sure to always have a healthier alternative to avoid going overboard.

Colorful candy
Photo by Polina Tankilevitch from Pexels


No, eating too much sugar is not the reason someone has diabetes, and yes – people with diabetes can eat sweets.

#3 People With Diabetes Need A Special Diet

Having diabetes doesn’t mean you have to cut out foods from your diet. In fact, people with diabetes should have the same type of diet as everyone else – a healthy and balanced one. Making healthy choices like this will help improve your metabolism and, thus, keep your condition under control. That’s why you need to choose metabolism-boosting foods like fruit and vegetables but also fish, eggs, low-fat dairy, beans, pulses, and lean meat. Eating these foods will ensure you get enough calcium and iron throughout the diet.

Additionally, avoid having sugar, fat, and salt-rich foods every day. Instead, make healthier substitutions. Avoid sugary drinks since the sugar they contain is absorbed more quickly by the body. Furthermore, when cooking, use unsaturated fats instead of saturated ones. As you can see, not being able to eat regular foods is just another one of the common diabetes myths.

#4 Diabetes Is Caused By Eating Too Much Sugar

There are two types of diabetes – 1 and 2, and neither one of them is caused by eating too much sugar. Type 1 diabetes results from destroyed cells in the pancreas that produce insulin. Therefore, it can’t be a result of a poor diet or lifestyle choices.

Furthermore, even though type 2 diabetes is common among obese people, you can’t say that it’s caused by eating too much sugar. Yes, a diet rich in sugar is often a high-calorie diet, which can lead to obesity. However, obesity isn’t the only factor that causes diabetes, although it can increase its chances.

#5 Type 2 Diabetes Is The ‘Mild One’

This is one of the most commonly circulated diabetes misconceptions, yet it is obviously false. The fact is that there is no such thing as a mild form of diabetes, even if it doesn’t require medication to control it. The truth is, if type 2 diabetes is not adequately managed, it can lead to significant (even life-threatening) consequences such as blindness and amputation, as well as a greater risk of heart attack and stroke. Although good diabetes management can lower the likelihood of complications, this does not negate the fact that diabetes is a serious condition.

Person measuring their blood sugar.
There is no such thing as mild diabetes.

#6 People With Diabetes Should Avoid Exercising 

This is one of the diabetes myths that several well-known athletes have debunked. People with diabetes can and should exercise in order to ensure a healthy lifestyle.

Many people also think that only overweight and obese people with diabetes can benefit from exercising. However, that’s false as well. Regardless of your fat mass, any physical activity is beneficial to a person with diabetes. Exercise, such as walking, aids insulin’s ability to fulfill its function more effectively. As a result, physical activity is crucial for optimizing blood sugar regulation.

Fortunately, there are many great exercises for people with diabetes, and with the help of a personal trainer, they can create an appropriate workout program that will help them lead a more healthy lifestyle and control their condition.

#7 People With Diabetes Can’t Drink Alcohol

It is still acceptable to consume alcohol if you have diabetes, but you should limit yourself to no more than 14 units per week. Just make sure you have a few alcohol-free days during the week if you do drink.

If you’re attempting to lose weight, keep in mind that alcohol can increase your calorie intake while boosting your hunger and decreasing your inhibitions, making it more challenging to stick to a healthy diet.

If you use certain diabetic treatments (insulin or sulfonylureas), you’re more likely to get a hypo if you consume alcohol. This impact can last up to 24 hours after you’ve had alcohol, so make sure you’re prepared and that those around you are aware of it.

#8 All Overweight People Get Diabetes

Although excess weight can increase the chances of getting diabetes, it’s false to assume that all overweight or obese people have it. This condition isn’t related to weight mass, at least not only to this. Actually, about 20% of people with type 2 diabetes are not overweight. And this is not a low percentage. Therefore, this is just another common diabetes myth that needs to be debunked.

Weight can affect blood sugar, but it's not the leading cause of diabetes.
Woman measuring her body mass.

#9 Certain Herbs Can Cure Diabetes

No, hibiscus leaves, cinnamon, turmeric, or any other herb cannot help you cure diabetes. In reality, there is no such thing as a spice or herb that can magically heal diabetes. Although certain herbs and foods can help people with type 2 diabetes improve their insulin sensitivity or resistance, they can’t eliminate the illness. Diabetes is not curable; it’s a life-long disease that you can keep under control with a healthy diet and/or medication. Therefore, this goes on the list of the most common diabetes myths you should stop believing!

Conclusion

Unfortunately, you probably heard about these common diabetes myths. And maybe you believed some of them are true. It’s time to change those beliefs and educate yourself about this condition. As you can see, people with diabetes can lead a normal healthy life with the help of a proper diet and/or medication. They don’t have to avoid eating certain foods and sweets; they just have to find balance. Fortunately, that’s not a hard thing to do. So, now that you got all the facts straight, it’s time to share them with others!

Posted on

How to Encourage Your Kids to Eat Healthy

Healthy food displayed on a table

Guest post by Jassica Mendez

One of the biggest challenges for parents is making sure their kids have a healthy diet. And it’s becoming increasingly difficult with all the junk food advertising bombarding us. Not to mention the hectic lifestyle many parents have nowadays that can affect kids’ diets. Lack of time and stress make it easier to order takeout than to plan a meal. However, all is not lost. There are ways to encourage your kids to eat healthy that you might not know. Therefore, we dedicated this article to eating healthy and making kids embrace healthy foods. Continue reading to see how easy it can be to improve your children’s nutrition with a few simple changes.

What is a healthy diet?

A healthy diet means that your children will benefit from all the nutrients they need for growth. It will aid in their development, keep them healthy, and improve the quality of their sleep. And the sooner you can incorporate healthy foods into your children’s diet, the sooner you will be able to see the results. Your children will develop a healthy relationship with food and can even begin to appreciate and prefer it, especially if the food is prepared at home and shared with the entire family during meals.

But what exactly should a healthy diet contain?

Here is a list of types of food that you should incorporate into your child’s diet:

  • Fruits and vegetables – the aim is to have five portions a day.
  • Dairy or dairy substitutes – they should consume them every day.
  • Meat or fish – you can also include it in the daily menu.
  • Legumes – beans or lentils, for example, can also be included in the daily menu.
  • Rice, pasta, or potatoes – you should create the main meals based on these ingredients.
Person showing some vegetables.
It is up to you to choose the best healthy foods for your children, especially if they have dietary allergies or intolerance.

How to incorporate good foods into your child’s diet?

1.   Talk Openly With Your Kids About Healthy Eating

The easiest way to encourage your kids to eat healthy is to make them interested in healthy food. The first step would be to talk to them openly about healthy eating. Explain to them why some foods are good and why others are not. Also, be patient, let them ask all the questions, and answer sincerely. You will notice that if you’re honest and upfront, they’ll start initiating conversations. And when they do, the path is open. They’ll soon begin to question if one food or another is good for them and if they should eat it.

2.   Get Your Kids Involved In Preparing Meals

When your kids get involved in family tasks, they feel important and appreciated. One of those tasks can be preparing a meal for the whole family, or preparing their plate as they wish. Just give them the ingredients and let them choose how they will arrange them on the plate. Also, you can prepare a yummy and healthy dessert together. You can make some sugar-free cookies, for example, that the entire family will enjoy. Talk to your kids about the ingredients and why you’re using them while you’re cooking. In addition, find age-appropriate tasks that they can do. Measuring the ingredients, mixing them, or shaping the cookies, are good examples. These are also great ways to teach kids how they can play with food in a good way.

Mother encouraging her child to eat healthier by preparing a healthy dessert together.
Encourage your kids to eat healthy by getting them involved in the preparation of different meals.

3. Introduce New Foods Gradually

If you wish to change your children’s eating habits, you won’t be able to do it overnight. One of the first rules for encouraging your kids to eat healthy is to use moderation. Don’t force new foods on your kids constantly, and don’t expect them to embrace them immediately. Instead, try to add one new ingredient once a week, for instance, by adding it to something they like. It will be easier for children to accept it if you put it alongside something they already love eating. If your kids like pasta, you can make them some healthy pasta primavera. Add some of the ingredients they already like, but also add one new one. After they eat, point out that they have eaten that ingredient and ask for their opinion of it. If they like it, you can add a new one the next time you prepare it.

4.   Stock Up On Healthy Foods

One of the reasons kids tend to have bad eating habits is diversity. Don’t get us wrong; food variety is good, but not when it comes to picking bad foods over healthy ones. So, when it comes to making a decision, make sure your children have a choice between two good products. Cut down on junk food and stock up on healthy foods. Have fruit available all the time and plenty of healthy snacks. This will make it easier for you to control your children’s diet, even in non-typical situations like a move. Because relocations can be a bit frustrating, your eating habits can suffer during this process. However, if you plan ahead, you can find the best solution for the moving day meals. And if you only have healthy goods on hand, you will ensure that your family will stay healthy. So take your time and try to plan each meal before, during, and after the relocation. It might be a bit time-consuming, but as we all know, health comes first.

Jars containing various combinations of nutritious foods.
If you are relocating to a new home, you can prepare breakfast for the moving day in advance.

5.   Lead By Example

Kids will always look up to their parents. And if they see a food habit repeated, they will adopt it. So to encourage your kids to eat healthy, be careful what message your eating habits are sending. If kids constantly see you eating chocolate or chips, don’t expect them to accept eating their vegetables. But if they see you eating fruits and vegetables all the time, they will want to do the same. Also, teach your children to eat when they are hungry and stop when they are full. You can do this by serving smaller portions on their plates and not forcing them to eat all the food if they don’t want to. Never encourage overeating and try to set a good example once more.

6.   Highlight The Importance Of Breakfast

Kids that have a healthy breakfast are usually in a better mood, have improved memory, and have lots of energy. Therefore, educate your kids about the importance of a healthy breakfast by making it fun. Offer them healthy food accompanied by a low-sugar treat. For example, you can make some hard-boiled eggs and pair them with their favorite cereal and an apple. Or, you can make breakfast burritos with scrambled eggs and cheese and add leftover oatmeal muffins as a snack. They will be more open to accepting healthy food if there is a treat waiting at the end.

In Conclusion

Knowing how to encourage your kids to eat healthy may seem more complicated than it is. You just need to be patient and, from time to time, accept small defeats. Instead of initiating stressful food battles, you need to realize that what your kids eat over time is more important than having a snack once in a while. After all, eating some popcorn during a movie or enjoying some chocolate now and then are everyone’s small pleasures in life. So don’t be too hard on yourself or your kids, as long as you manage to balance these minor escapades with a healthy diet.

Meta Description: If you want to know how to encourage your kids to eat healthy, make sure to read our article on the subject and use the solutions we found.

Posted on

Tips to Help Your Child Adjust When Moving to a New School

Girls walking to school.

by Jassica Mendez

Major life changes often require a period of adjusting to new circumstances. This is true for adults, but even more so for kids. As adults, we know why we make certain life-changing decisions. That makes us motivated and enthusiastic about this new chapter in our lives. On the other hand, children are rarely active participants in the decision-making process. For that reason, transitioning to another school is often a challenging and difficult period. As we all know, school is an important aspect of every child’s life. It’s the place where they learn and play, make new friends, and fall in love for the first time. Although the change is for the better, your child will certainly need some extra love and support during this time. With that in mind, here are some valuable tips to help your child adjust when moving to a new school.

Talk openly with your kid about changing schools

Children often don’t understand why the change is necessary or important. Instead, they find comfort in routine and familiarity. That’s why it’s important to discuss matters openly in advance.

Talk to your child about the reasons for moving, what they can expect at their new school, or even home and town. This will give them precious time to come to terms with the change and start adjusting. Of course, be ready for their reaction, whether positive or negative, as well as for a ton of questions.

Include your child actively in the process

What causes a lot of stress and anxiety when moving to a new school is the fear of losing control. Children, in general, don’t have much control over their environment or get to make a lot of ‘important’ decisions.

To help them gain some control back, let them make as many decisions as they can and participate actively during the change. If possible, let your child choose between two schools in the same neighborhood. Or, if that is not possible, let them choose their new school supplies and outfits. In this way, kids will feel involved and valued. Knowing that their voice is heard will help them build confidence and self-esteem.

school supplies
Choosing their own school supplies and making other meaningful decisions will help your child adapt better

Cherish the old but be enthusiastic about the new

Every child matters, and their opinions and feelings have value and importance. The same goes for their memories and affection for the old school. Help them stay in touch with their old friends and teachers and cherish their previous experiences.

However, it’s crucial to have a positive attitude toward the new school and focus on creating new experiences there. Children are experts in picking up clues from our words and behavior. If you’re happy and enthusiastic about the change, they’ll likely follow suit.

Visit the school if possible

Another excellent way to help your child adjust when moving to a new school is to visit it beforehand. Go together through the school building and grounds and focus on everything great about it.

If possible, visit during the school session so your kid can meet the principal, their new teacher, and maybe even their new schoolmates. That way, your child won’t feel lost on their first day there. Instead, it will be easier for them to find their way around, and they’ll know what to expect.

Help your child make friends

For most kids, the scariest thing about the new school is starting all over with making friends. Depending on your kid’s age, there are ways you can help them to connect with their peers faster. Of course, the last thing you want to do is try to get dates for your teenager!

However, when it comes to younger kids, organizing a playdate is an excellent idea. You can also encourage your child to choose an extracurricular activity they love. It will enable them to connect to other kids over shared interests. Additionally, if you’re moving to a new home, once you settle, you can throw a housewarming party for your child’s school friends!

Three kids playing in front of a house
Making friends and exploring interests is crucial when moving to a new school

Establish the new routine

Changing routines can be especially stressful for a child. That’s why you should work on establishing a new one as soon as possible. Depending on the circumstances, try to incorporate as many elements of the old one as possible. For example, maintaining a healthy lifestyle while getting up a bit earlier to catch the school bus is an excellent idea.

Be understanding and supportive

Naturally, your child will need a lot of your love and support during this period. Lend them an ear whenever they need it and acknowledge their feelings. Knowing that they have you at their side at all times will be encouraging.

This is especially important if moving to a new school isn’t the only significant change. For example, if you’ve relocated to a new home in a new city, your child will likely need more time to settle in. Moving with kids is already stressful in itself. However, if you discuss everything openly with your kids, it can turn into a well-organized and easy process. Let them arrange their belongings and decorate their room, and soon they’ll also enjoy their new home.

A family cooking together.
Quality time at home will help children feel happy and safe in their new home

Plan some quality time at home

Of course, nothing can compare with precious family time. With a new school and challenges there, your kid will appreciate the safety net the home provides. Instead of focusing strictly on school matters, plan some time to indulge in activities you all enjoy as a family. Whether it’s a movie night or baking everyone’s favorite cookies together, your child will love it. It will provide a perfect opportunity to relax and recharge batteries. In this way, you’ll connect old routines and traditions with the new environment.

Give your child enough time to settle at their new school

Last but not least, be realistic with your expectations. Each child is different and is likely to have different attitudes and challenges. Be patient and let your child find their own feet at their own pace. Although you can’t adapt to their new school for them, you can help them along the way. Follow these tips to help your child adjust when moving to a new school, and soon it will feel as welcoming and comfortable as the old one.

Meta description: Moving to a new school is often a stressful and challenging period for children. Learn more on how to help your child adjust well!

Posted on

5 Simple Sugar-Free Cookie Recipes

try out these delicious and healthy sugar-free cookie recipes

by Jassica Mendez

If you’re looking for some healthy yet delicious cookie recipes, you’ve come to the right place! Cookies are an all-time favorite food for many people. After all, we all need a bit of extra energy or a comforting snack from time to time. These tasty treats come in a lot of flavors and variations. Not to mention that making them doesn’t require a lot of time and effort. But what about health and fitness? Classic cookie recipes often contain a lot of calories and ingredients that are not beneficial to your overall health. And the first such ingredient that comes to mind is sugar. Luckily, they can be as tasty without it. Here are some excellent sugar-free cookie recipes!

Is white sugar really bad for health?

A short and simple answer is yes. While it adds that sweet, delicious taste we all love, more and more studies show that it is very detrimental to our health. Opinions range widely – from calling it the ‘white poison’ to thinking a moderate use is okay. However, its consumption is certainly linked to many health conditions. Apart from negatively affecting our immune system, it is also connected to obesity, diabetes, and heart diseases.

Luckily, cookies can be as delicious without sugar. So, without further ado, here are five delightful sugar-free cookie recipes!

sugar-free cookies are both healthy and tasty
Luckily, there are many alternative sweeteners you can use instead of sugar.

Pistachio Shortbread

If you’re looking to renew your vow to be healthy, this lovely dessert is a great choice. These keto, low-carb cookies are perfect when you’re craving something sweet and healthy!

  • Ingredients:
  • 3/4 cup almond flour
  • 1/4 cup melted butter
  • 1/4 cup and 3tbsp. oat fiber
  • 5 tbsp. granulated sweetener
  • 5 tbsp. chopped roasted salted pistachios
  • 1/4 tsp. gum thickener
  • 1/2 tsp. baking powder
  • 1 large egg
  • 1tsp. vanilla extract

Instructions:

First, in a small bowl, sift all the dry ingredients together. Then, mix the melted butter, half of the dry ingredients, and vanilla in a large bowl with an electric mixer. Mix in the egg, then the other half of the dry ingredients, and fold in pistachios. Roll the dough into a 5″ long and 2″ wide tube.

The dough needs to spend about 30 minutes in the freezer, so roll it up into the parchment paper and leave it there. Once it’s out, put it on a cutting board and cut it into 1/3″ rounds. Bake them in the preheated oven for about 10 minutes. Leave them to cool a bit (for at least 20 minutes), and they’re ready for tasting!

Sugar-free Chocolate Chip Cookies

Is there anyone who doesn’t enjoy a bite of chocolate now and then? If that’s the case with you, this is one of the best sugar-free cookie recipes for you.

  • Ingredients:
  • 4 tbsp. butter
  • 3 tbsp. grounded flaxmeal
  • 1 1/2 cup almond flour
  • 1/2 cup powdered sweetener
  • 3 tbsp. water
  • 1/2 cup sugar-free chocolate chips
  • 1/2 tbsp. baking soda
  • a pinch of salt

Instructions:

Preheat your oven and line a baking tray with baking paper. If you’re using granulated sweetener, mix it in a blender until it’s powdered. Then, combine butter and sweetener in a large bowl. Add other ingredients – flour, flax, water, and baking soda. Stir them together until you get even dough. Lastly, fold in chocolate chips, so they’re evenly distributed throughout.

Form the dough into cookies and place them into the baking tray. Bake them in the preheated oven (325F) for about 15-20 minutes, depending on how you like them. Leave them to cool for about 10 minutes, and Voila! Your delicious chocolate chip cookies are ready!

chocolate chip cookies are a delicious classic
Chocolate chip cookies are one of the best sugar-free cookie recipes -they’re both delicious and healthy

Keto Breakfast Cookies

If you need some fresh breakfast ideas, this keto sugar-free cookie recipe is an ideal solution.

  • Ingredients:
  • 2 tbsp. coconut flour
  • 1 1/2 cup almond flour
  • 2/3 cup granulated sweetener
  • 1/2 cup melted butter
  • 1/2 cup sliced almonds
  • 2 large eggs
  • 1/2 cup shelled hemp seeds
  • 1tsp. vanilla
  • 1/2 tsp. kosher salt
  • 1 tsp. baking powder

Instructions:

Flatten them with your fingers and place them into the baking tray. After that, bake them in the oven until the bottom turns golden brown (for about 13 minutes). Finally, let them cool down completely and enjoy your delicious breakfast!

Almond Crescent Cookies

If you’re looking for an all-around delicious and healthy cookie recipe, you should try almond crescent cookies. Not only are they sugar-free and delicious, but they also contain one of the high-fiber foods – almonds! High-fiber foods such as nuts, berries, and apples will work wonders for your digestive tract. Plus, they can reduce the risk of obesity, heart disease, and diabetes. So, if you want to eat more fiber, you can start with making these cookies!

berries and nuts are very healthy
You can use fiber-high foods in many recipes – including cookies!

Caption: You can use fiber-high foods in many recipes – including cookies!

Alt.tag: berries and nuts are very healthy

  • Ingredients:
  • 3 3/4 almond flour
  • 1/2 coconut flour
  • 1 cup softened butter
  • 1 1/4 cup granulated sweetener
  • 1/4 tsp salt
  • 1 1/2 tsp almond extract
  • 1 tsp vanilla extract
  • powdered sweetener for coating
  • sliced almonds for coating (about one cup)

Instructions:

Beat butter, salt, and sweetener in a bowl until it all blends nicely. Then add extracts and beat them well. After that, add all the other ingredients and blend them all thoroughly. Form the logs about 3″ long and roll them in the sliced almonds. Shape the logs into crescents and bake them for about 10-15 minutes in a preheated oven (350F). When they cool down, sprinkle them with powdered sweetener and enjoy these tasty high-fiber cookies!

Oatmeal Sugar-Free Cookies

If you enjoy oatmeal breakfast, these cookies are a perfect variation for you. Apart from the fact they’re delicious, they’re also diabetes-friendly and easy to make.

  • Ingredients:
  • 4 oz unsalted softened butter
  • 1 cup almond flour
  • 1/2 tsp vanilla extract
  • 1/3 cup sweetener
  • 2 tbsp. oat fiber
  • 2 tsp. beef gelatin
  • 1 large egg
  • 1 1/2 cup sliced almonds
  • 3/4 tsp. cinnamon
  • 1/4 tsp. salt
  • 1/4 tsp. baking soda

Instructions:

Firstly, cream the butter, sweetener, and vanilla extract. Then, add all the other ingredients and beat them well together. Add an egg into it and combine it all well. After that, fold in sliced almonds and shape the dough into cookies. Bake them in the preheated oven for 10-15 minutes. Finally, let them cool completely, and they’re ready for tasting!

Combine healthy and tasty and try out these wonderful cookie recipes.

I hope you’ll enjoy these sugar-free cookie recipes. Not only are they delicious and indulgent, but also healthy and diabetes-friendly. Since they’re all sugar-free and low on carbs, they’re a great choice whether you want to improve your diet or enjoy the taste. These lovely recipes will deliver all the taste while at the same time leaving your health intact!

Posted on

Dear Black Boys, Your Life Has Value

In 2013 my husband and I sat down and wrote a letter to our unborn son. It was fueled by the frustration and racial inequalities in our educational institutions, justice system, and media representation that reached a fever pitch after the death of Trayvon Martin. Here we are seven years later mourning the deaths of Ahmaud Arbery and George Floyd. Things seem to be getting worse.

Our son is now three years old and I am more fearful, angry, and disgusted by the lack of empathy, compassion, and courage from our government and local leaders. As an author, I wanted to share these words in hopes that they will one day become untrue and out of touch with America’s reality. Until then, please let our black boys know that their lives have value and that they are a child of God.


A Letter To My Unborn Son
by Dr. Anthony and Belinda Mays

To my future son,
Your life has value.

Despite what America feels, says, or does
You will always have your mother’s love.

Society will try and throw you out,
By lowering expectations and instilling doubt.
But just know that you are wonderfully made,
created by the same God as they.

They will fight against me terminating your entry into this hell,
But once you are here,
They place you on a fast track to jail
Or early grave.

You’ll be expected to fail,
Surprise people when you speak well,
Because the image of you has been defined and exploited,
By hypersensitive media and hip hop’s distorted
Views of what it means to be black.

Saggy pants and hat twisted back,
Ruthless thugs who hate women and love drugs,
Always up to no good shoot ‘em up HIV having thugs.

Uneducated lawless trash.

These are the lies they want you to believe,
And they’ve created systems to insure you see,
That your life is of very little value.

A dead dog warrants more jail time than your lifeless body,
They fear you so they kill you
Physically, Spiritually, Financially.

So, I will do my best to prepare you to fight.

I want you to value education,
So that you’ll recognize the injustices you’ll be facing.

Ignorance is still bliss,
And I want you my son to be pissed
When you’re disrespected, threatened, or dismissed.

I want you to be respectful and always aware,
That you can help redefine the images of black males that’s out there.

My son as you travel in this life there will be challenges at every turn.
Be prideful and always keep your crown held high as others wonder, stare and pass vile judgment.

As difficulties arise, it is important to stay physically agile, mentally nimble, and spiritually fit.

I ask myself will the world be any different upon your arrival.
More learned?
More loving?

Keep your eyes focused forward, mind sharp and avoid the cold box that awaits your first mistake.

Despite the statistics, tea-leaves, or fortunes told, your actions and wise
choices will dictate your faith.

A criminal among other things is what they will deem you. Your hue will be their fantasy, their fear, your curse and strength.

Be reflective and diligent as you grow to know society’s worst. Dispel all the worlds’ myths.

Your destiny will demand the discernment of our maker, courage of a lion, power of an elephant, and collective wisdom of our forefathers.

For you will be mistreated, abused, forgotten, disregarded, misused even by your own brother.

Within the throws of it all don’t fall to a common pathology but continue to love and fight.
Meeting every challenge that arises with spiritual vigor, intellectual prowess and physical might.

Labor intentionally and know that there are no weaknesses in your DNA, no shortage of chromosomes, no less.

Created in excellence, an imitation of God, divinity within, a regal figure.

You are not a nigger!

You are Powerful, Wise, and Confident.
You are God’s child,
Exceedingly and wonderfully blessed!

Posted on

Leftover Oatmeal Muffins

oatmeal muffins

Oatmeal On Mondays

We often have leftover oatmeal and I kept wondering what to do with it. See, my family and I took the pledge to do Meatless Mondays. We are challenging ourselves to eat more fruits and vegetables and less meat.

To keep us on track, I make oatmeal for breakfast every Monday. This tradition began because I couldn’t think of any other breakfast that didn’t include eggs. However, after tense debate, eggs are not considered meat in our household anymore.

Although everyone loves oatmeal, we often end up with at least a cup leftovers. I felt bad about throwing it in the trash, so I decided to reuse it and make what our family calls leftover oatmeal muffins. We eat them for breakfast or in lieu of cornbread at dinner.

Ingredients
1 cup whole wheat flour
1/2 cup brown sugar
1 cup left over oatmeal
1 tsp cinnamon
1 tsp salt
1 tsp baking powder
1 tsp baking soda
1 cup chopped pecans (optional)
2 eggs
1 tsp vanilla

1/2 cup melted butter

Directions

Preheat your oven to 350 degrees.

Mix all ingredients in a mixing bowl. You can use a blender but my oatmeal usually has raisins in it and I like to keep them whole so I mix by hand.

Spray a muffin pan and spoon in batter by the tablespoon. Bake for 12-15 minutes or until muffins bounce back when you touch them. It makes one batch in a 12 muffin pan. I have replaced half the brown sugar and butter with a 1/2 cup of applesauce or a banana and that adds moisture and more fruit.

Posted on

Healthy Pasta Primavera

Healthy Pasta Primavera

pasta

My husband loves pasta! If he could he’d eat pasta for breakfast, lunch and dinner. Over the years I have tried various recipes in effort to find a healthy pasta dish that my husband would love that won’t send me into a diabetic coma. So with a few modifications to the traditional pasta primavera this is what I came up with. Try it and let me know what you think.

 

Ingredients
12 ounces whole wheat or rice angel hair pasta
1 small yellow squash sliced
1 small zucchini sliced
2 carrots chopped
1 cup sliced mushrooms
1/2 small onion sliced
1/2 cup olive oil, plus more for drizzling
2 tablespoons of minced garlic
15-20 cherry tomatoes, halved
1/2 cup grated parmesan cheese
Salt and Pepper to taste
Italian Seasoning

 

Directions
Bring a large pot of salted water to a boil. Add the pasta and cook as the label directs.
Meanwhile, heat 1/4 the olive oil in a large skillet over medium heat. Add the onions and garlic and cook until just golden, about 30 seconds. Add all the remaining vegetables, 1 tablespoon of Italian seasoning and salt and pepper to taste. Cook until the carrots soften, about 2 minutes.
Drain the pasta and pour the vegetable mixture over the pasta. Add parmesan cheese and more olive oil if desired.
Posted on

Renewing My Vow To Be Healthy

woman wearing black sports bra and jogger shorts smiling

Austyn4mos

This year I am renewing my vow to be healthy.

After I had my second daughter, I slacked off on many of my healthy habits. I stopped working out, stopped checking my blood sugar numbers, and started eating more fried foods. I attributed most of the changes to the new baby. In realty it was just a lack of discipline.

I want to live to see my children finish high school, graduate from college, marry and one day have families of their own. In order to do so, I pledge to start back working out two days a week and recommit to limiting fried foods to once a month and sweets to once a week.

The Inflammation Cure

In addition to Type 2 Diabetes, I also have ulcerate colitis and symptoms of rheumatoid arthritis which are both linked to inflammation. I recently read The Inflammation Cure by D.r William Meggs. In the book Dr. Meggs mentioned that one of the underlying causes of Type 2 Diabetes is inflammation. He also suggested that eating less meat and more fruits and vegetables will help keep inflammation down.

On January 2nd I took the pledge to incorporate  Meatless Mondays in hopes to reduce the inflammation associated with my chronic conditions and recommit to living a healthy lifestyle. This will be very challenging but I am willing to try it. I am renewing my vow to be healthy. What changes are you planning to make for your health this year?

Posted on

Private Selections 100% Whole Wheat Sugar Free Bread

I love bread! As a little girl growing up in the South I used to make sandwiches out of every meal. Pork and beans and rice turned into a pork and beans and rice sandwich. Meatloaf and rice turned into a meatloaf and rice sandwich. No kidding.

So naturally when I learned that I had Type 2 diabetes cutting back on bread became a real struggle. I managed to transition from white bread to wheat bread without feeling that I was sacrificing taste. However, 100% wheat bread still would elevate my blood sugar levels higher than I’d like. I also tried various gluten free breads but have yet to find a brand that was pleasing to me.

Two weeks ago I ran across the Private Selections Sugar Free 100% Whole Wheat bread in my local Kroger. On first glance I thought it may be a gimmick but decided to give it a try since Private Selections makes fairly decent products. I was pleasantly surprised. The bread is delicious and the loaf is large enough that one slice can truly make one serving when cut or folded in half.

INGREDIENTS

whole wheat flour, water, wheat gluten, resistant corn starch, maltitol, wheat bran, contains 2% or less of soybean oil, calcium sulfate, salt, raisin juice concentrate, yeast, soy flour, vinegar, monoglycerides, sodium stearoyl lactylate, calcium propionate (preservative), ethoxylated monoglycerides, azodicarbonamide, sucralose, reduced iron

PROS

The smooth taste won over everyone in my household so it will become a new part of our family meal planning. In addition to being just 100 calories per serving, the bread did not raise my blood sugar as much as regular 100% whole wheat bread does.

CONS

The bread is made with an artificial sugar alcohol, maltitol, but it is listed as the fifth ingredient. I purchased the bread on sale (two loafs for $4), however I think the regular price was over $3 per loaf which may be pricey to some.

SUMMARY

I would recommend this bread. It tastes great and is made with fairly decent ingredients which may explain way I do not see a major spike in my blood sugar levels after eating it.

Have you tried it? What were your thoughts?

 

Posted on

How To Control Diabetes

Diabetes is the third leading cause of death in the United States and the leading cause of blindness for adults. Although there is no cure for diabetes you can prevent the complications associated with diabetes by keeping your blood sugar levels under control. Diet and exercise are key to keeping your blood sugars at a normal rate and may also be used to decrease the amount and or frequency of medication needed to manage your diabetes. Here are my suggestions for Diet and Exercise.

 

Exercise
Try to exercise 30 minutes at least twice a week. You can break the 30 minutes up into 10 minute increments by taking the dog for a walk, dancing to a few songs or playing chase with your kids or grand kids. Be creative and have fun!

Diet
Incorporate more fruits and vegetables into your diet. I like to add spinach to eggs, top hotdogs with mixed greens and throw in blueberries with oatmeal, yogurt or cereal. When dining out order a salad for your appetizer. That way you know you had a serving of vegetables before your entree even comes out.

Don’t buy junk food when you go grocery shopping. If you don’t have junk food in your house then you will be less likely to eat junk food. In addition, I found that eliminating cow’s milk, soda, white bread and white rice have helped me to keep my blood sugar levels under control. I have replaced cow’s milk with almond milk but I encourage you to try alternatives like soy, coconut milk and rice milk.

Finally, eat more foods that help regulate blood sugar levels. Foods such as sweet potatoes, spinach, avocados and salmon are known for lowering or helping to maintain normal blood sugar levels.

Education

Aside from diet and exercise I encourage you to read anything you can get your hands on that mentions diabetes, nutrition or health.  You are responsible for taking control of your diabetes not your doctor and in order to take control you have to become educated. In addition to learning about how diet and exercise effect your blood sugar levels, I also recommend seeing a nutritionist or dietician. They can help you learn how to read food labels and create a meal plan based on your age, weight and nutritional goals.

Doctors will often prescribe medication without discussing the importance of diet and exercise in controlling blood sugar levels. Many will simply suggest you loose weight. For skinny diabetics like me we don’ t necessarily need to loose weight we just need to adopt healthier eating, and exercise habits.

 

When making healthy lifestyle changes, I suggest that you start with a few changes and stick to them and most importantly relax since stress can also raise your blood sugar.

Have you tried any of these tips? Do you have other suggestions for helping others take control of their diabetes? Let me know what works or doesn’t work for you and feel free to share any additional advice that you may have.