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How People with Diabetes Can Still Eat Desserts

How People with Diabetes Can Still Eat Desserts

When one is diagnosed with diabetes, the first thought that many have is they must say goodbye to desserts and other sweet treats forever.  However, just because you have been diagnosed with diabetes doesn’t mean you can’t treat yourself once in awhile.

It is true that you must severely limit your sweet treats and, in most cases, it’s best to reserve sweets and other desserts for special occasions so you don’t miss out. However, with a little planning you can still have your favorite dessert every now and then while still managing your disease.

The Truth About Sugar

One of the biggest myths about diabetes is that it is caused by eating too much sugar.  However, sugar has absolutely nothing to do with developing type 1 diabetes and the issue is even more complicated for those that develop type 2 diabetes.

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One of the biggest risk factors for type 2 diabetes is being overweight, but a diet that is high in calories that contribute to excessive weight gain can come from a variety of foods.  However, research has shown that drinking sugary drinks is linked to type 2 diabetes, and the American Diabetes Association recommends that people limit their intake of these sweet beverages.

Any type of carbohydrate can raise blood sugar levels.  However, these carbohydrates can come from multiple sources and the total amount of carbohydrates you eat affects blood sugar levels much more than simply the type.  So what does this mean for you?  Most experts today agree that diabetics can substitute small amounts of sure for other sources of carbohydrates while still keeping your blood sugar levels in check.

This doesn’t mean that you can eat sugar all the time or whenever you want.  You must carefully plan when you are going to have that sweet treat and be sure you eliminate other sources of carbohydrates on the day that you choose to have your dessert.

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How to Incorporate Desserts into a Diabetes Friendly Meal Plan

When you decide that you want to include a small dessert into your meal plan, you must carefully plan your meals for the day.  Remember, you must eliminate one or more of your carbohydrates for the day in order to be able to enjoy that sweet treat.

Some common foods that you eat that contain carbohydrates are:

  • Bread
  • Crackers
  • Rice
  • Fruit
  • Potatoes
  • Corn
  • Peas
  • Juice
  • Milk
  • Cereal
  • Yogurt

On average, a person should have 45 to 60 grams of carbohydrates at meals.  In order to include your favorite dessert, you must eliminate some of your sources of carbohydrates.  Remember, serving sizes are important and if you have a hard time eliminating your favorite carbohydrate for the day try cutting back on how much of it you eat instead.

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Sweet Recipes Diabetics Will Love

In addition to your favorite desserts, there are many types of sweet treats you can make that are more diabetic friendly.  For example, you can create your own sherbet using buttermilk, blackberries and lime.  By mixing these ingredients together and placing it in the freezer, you can easily make a diabetic friendly dessert that is both great tasting and good for you.

If you enjoy something a little sweet at breakfast time, why not mix it up a bit with a broiled grapefruit.  Simply cut a grapefruit in half and lightly sprinkle it with brown sugar and cinnamon and broil it in your oven for five minutes.  This treat is healthy and loaded with antioxidants and won’t drive your blood sugar through the roof when you eat it.

Just because you have been diagnosed with diabetes it doesn’t mean that you have to give up sweets for the rest of your life.  You can still enjoy your favorite dessert on occasion.  However, you must plan ahead and tailor your meal plan for the day in preparation for enjoying that divine dessert.  With proper planning, you can be sure your blood sugar levels stay in a normal, healthy range while still enjoying the sweet taste of your favorite dessert.

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Featured photo credit: Table of Sweets via picjumbo.com

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Brian Wu

Health Writer, Author

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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Featured photo credit: Joshua Earle via unsplash.com

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