Your Diabetes Coach, LLC

06/12/2024

For all the blood sugar geeks like myself aka CDCES’ aka diabetes educators…. Stuff like this makes my day and helps me to keep doing what I’ve been called to do. Happy patient, happy doc and happy me. 🙌🏽🙌🏽🙌🏽🎉

02/09/2024

February is American Heart Month. It is a month that is very close to my heart as it is the month I lost my dad to a sudden heart attack, 29 years ago. He had no prior symptoms, and I had never seen him sick or fatigued or show any sign of malaise. He was a vibrant, energetic, and a very involved dad and was a busy pastor at the church he was leading at that time. He had bid my mom goodbye that afternoon to pick up my sister from her college classes and he came home later that night in a hearse. His first heart attack and his last. He was only 58 years old. It was an irreparable loss for my family and 29 years later, we still feel the pain of his loss.

This was one of the main driving forces for me to enter healthcare as a profession. Heart disease can be lifestyle related, genetic or both. But it can be prevented by prioritizing your health and making small but consistent changes to your lifestyle to improve your health. Heart disease is a chronic disease which means it takes a long time of sustained inflammation and injury to the arteries and heart before it shows its ugly head as chest pain, shortness of breath, angina, palpitations, heart attack or stroke. The long-term injury comes from inflammation arising from frequently making unhealthy food choices, lack of or inadequate physical activity, chronic stress, high blood pressure, diabetes, sleep apnea, smoking, excessive alcohol intake and a slew of many other factors.

If you have any family history of heart disease, you may have a genetic disposition to it. That combined with an unhealthy lifestyle, is like a time bomb waiting to go off.

So, what can you do about it, you may ask? Here are some simple steps to keep your ticker healthy and ticking. Your kids and family will be grateful if you do.

1. Choose a diet that is high in fiber such as whole grains, nuts, seeds, vegetables, and fruit. The average adult needs 25-30g of fiber per day. Although it is hard to count how much you are getting per day, just choosing to eat foods that are high in fiber, will ensure you are getting your day’s requirement.

2. Keep your animal proteins lean such as lean chicken, and high in healthy fat such as fatty fish like salmon, tuna, mackerel, sardines etc. Reduce your intake of red meat to 1-2x a month.

3. Don’t be afraid of eggs. They can be part of a heart healthy diet. They are a great source of protein. The American Heart Association recommends 1-2 eggs per day.

4. Plant based proteins are excellent for heart health. You get plenty of protein from beans, lentils, chickpeas, soybeans, broccoli, peas, chia seeds, oatmeal, nuts, and nut butters. They are also an excellent source of fiber, so you are really getting a 2 for 1 deal.

5. Eat the rainbow when it comes to vegetables and fruit. The more colorful your plate is, the more vitamins, minerals, fiber, and antioxidants you are getting.

6. Reduce the amount of sugary foods you consume, such as sweets, sugary beverages etc. Having a sweet treat or drink occasionally is perfectly ok but making it a daily choice is certainly not going to do you any favors.

7. Limit your alcohol intake to occasional as in during social events.

8. Prioritize being active on a regular basis. If you have any known cardiac issues, or experience symptoms such as chest pain or shortness of breath, STOP and do get a clearance to exercise from your cardiologist before you resume your exercise plan. Start with walking for about 15 minutes a day and increase duration as you feel stronger. The current recommendation is to get at least 150 minutes of cardiovascular exercise per week. That is about 30 minutes 5x a week. You can walk outdoors or invest in a treadmill or any cardio exercise machine of your choice to use at home when the weather does not permit going outside. Being consistent is key. Keep track of your exercise routine by journaling. It will help you stay motivated.

9. Stop smoking. Period. If you need help with quitting, talk to your doctor for prescription medications that can help.

10. Do request a CARDIAC CALCIUM SCORING TEST especially if you have family history of heart disease. It is a quick, convenient, and noninvasive way of evaluating the amount of calcified (hard) plaque in your heart vessels. The level of calcium equates to the level of plaque buildup in your arteries.

11. Stressful situations are a fact of life. Chronic stress is a huge risk factor for heart disease. Managing stress is imperative to caring for your heart. Participate in activities that distract you from the nonstop simmering about it which we all often do. Even if it is for ½-1 hour a day, such as taking up a new hobby like learning a music instrument, art, playing tennis, or a sport of your choice, reading, taking a walk by yourself, listening to music etc., are all great examples of deflecting stress and allowing you to de-stress and unwind. I highly recommend taking a nap if all else fails. Rest your body and mind when it lets you know it is tired.

12. Work on lowering your blood pressure such as deep breathing exercises, getting adequate sleep, managing stress, eating a heart healthy diet, and exercising regularly. Watch the salt intake. Cutting back on your sodium intake helps to lower your blood pressure. Avoid or limit your intake of junk food, fried foods, and snacks. Limit them to occasional intake.

13. If you snore when you sleep, have your doctor test you for sleep apnea. Chronic sleep deprivation is a major risk for heart disease.

TAKE CARE OF YOUR HEART. IT IS THE ONLY ONE YOU HAVE.

Resources:
1. https://www.heart.org/
2. https://www.nhlbi.nih.gov/resources/my-heart-health-tracker
3. https://www.nhlbi.nih.gov/education/heart-month/fact-sheets
4. https://www.mayoclinic.org/tests-procedures/heart-scan/about/pac-20384686
5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/alcohol-and-heart-health-separating-fact-from-fiction
6. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/4-protein-mistakes-to-avoid
7. https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/quit-smoking-medications/how-to-use-quit-smoking-medicines/index.html

Kavitha F. Johnson M.Ed, RDN, LDN, CDCES

DISCLAIMER: This information is not meant to diagnose or treat any medical condition, nor should it be used to replace the specialized training and professional judgement of a qualified health care provider. Please consult your Physician, Nurse Practitioner, Registered Dietitian and other professionals that are in your health care team.

09/23/2022

This is one of the best videos I have come across that explains the physiology behind Diabetes. If you are a nerd like me, I’m sure you will appreciate it. Enjoy !

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04/27/2022

A wellness tip that is common knowledge but often ignored.

01/08/2022

Weight loss and dieting is the leading New Years resolution. People resort to one diet or another and set themselves up for a life of deprivation, food guilt, frustration etc. Bottom line is …No fad diet is going to help you reach your goals. It takes a lifestyle change of eating healthy and moving and doing this consistently… hence its a way of life. Unfortunately there’s no fast way to weight loss. Remember, you didn’t gain weight overnight and its not going to come off overnight either. I was just reading an article this morning about former US Secretary of State Mike Pompeo who lost 90 pounds and looks absolutely fantastic. He committed to atleast 30 minutes of cardio on his elliptical machine and weight training on most days, made healthy eating choices and he lost the weight that was life threatening at 300 lbs. It takes commitment, understanding that you eat to nourish your body to promote health and longevity, enjoying treats that are not so great for you but still yummy foods as “treats” and not an every day indulgence, and making healthy choices every day. Treat your body like a prized possession. Most people take care of their car or home better than taking care of their body. Don’t forget, you can’t enjoy any of it, if your body is not healthy. Take pride in taking care of it. Its the only one you have.

In the US, 80% of girls have been on a diet by the time they're 10 years old. In this honest, raw talk, neuroscientist Sandra Aamodt uses her personal story to frame an important lesson about how our brains manage our bodies, as she explores the science behind why dieting not only doesn't work, but....

01/04/2022

Hi everyone! Hope everyone is trying to get back to routine after the holidays, as I am. The struggle is real people. Two weeks of no schedules, meals on the go, eating desserts like it was the main entrée…long naps on the couch…and add to that, 2 bonus days that we got here in Northern Virginia, because of snow and schools were closed. It is like coming out of hibernation. As much as my body is on protest mode, my mind is on “let’s get this engine started up” mode. I am looking forward to 2022 and praying it will be one that we will look back with fondness, good memories, and with pride of accomplishing goals.

This is the season to make “New Year Resolutions”. One of mine is to cleanup my mental space and be very discerning about what I allow into it. Mental health is as, if not more important to physical health. We can make healthy choices for our physical health when our minds are healthy. In my line of work, I see folks unable to make healthy dietary choices as they use food to soothe and comfort their anxieties, depression, loneliness etc. When this becomes a chronic issue, it leads to disease. A healthy mind is the way to win the war to having a healthy body.

Some of the strategies that I use and recommend, to keep my mind healthy is to:

1) Not to spend too much time on social media as it more times than none, gets me upset, sad or anxious. A constant flood of often discouraging and anxiety filled news feeds are not helpful to me to stay peaceful and productive. Hopefully I can stick with this. My motto is to replace negative thoughts and news feeds with positive ones. I am a nerd, so this will be a great opportunity to catch up on my clinical reads that have been piling up and believe me, that pile is tall.

2) What we fill our minds with dictates our level of peace and wellness. That includes what we watch. I do not watch any shows that would raise my level of anxiety. I prefer documentaries, period dramas, romance, and comedies. I find them informative and entertaining. Evil and foreboding types of shows or ones with blood and guts, are not my thing. We are living in anxious and confusing times, and we certainly do not need more sources that pour more anxiety and fear into our minds. Find movies or shows that truly make you laugh, like belly laughs. Laughter is the best medicine and when did you last laugh out loud till your sides hurt? Spend time with your kids. Kids are hilarious no matter how young or old they are. Get them talking, you will laugh more than you ever did.

3) Take a walk outside in fresh air, weather permitting. Fresh air and solitude are good for the mind, body and soul. Put on your favorite music or pod cast, audio book etc. and enjoy some “me” time, outdoors.

4) Learn to say “NO”. Being over committed and people pleasing, is the fastest way to burn out. Life lesson I learned the hard way, a few years ago.

5) Cut out the toxic relationships in your life. If someone walks away, let them go. You are better off without them. It is painful, believe me. I had to go through a grieving period when some long-term friendships fell apart. I spent the longest time trying to find out what went wrong, where and if I had done something to contribute to it. Well, now being older and wiser, I realized that those people showed me their true self many times, but I did not pay attention or made excuses for their behavior. I might sound like Oprah when I say this, but in the words of Maya Angelou, “When people show you who they are, believe them, the first time”.

6) However, what helps me the most, to keep my peace, is spending time in prayer and reading God’s word – the Bible. The moments when I am most anxious, is when I have not spent time with my Heavenly Father. I am like a battery that has lost its charge and needs to get plugged in to be recharged. Jesus is the Prince of Peace and the peace He gives, no one or no single anything can. When we empty our hearts to Him, He fills it with His peace and joy, that surpasses all understanding.
a. In John 14:27, Jesus says “PEACE I leave with you; my PEACE I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”

b. In Philippians 4:6-7, we have instruction to “not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” … followed by God’s promise “And the PEACE of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

c. In Isaiah 26:3, we have a promise, “You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!”

In conclusion, as in Philippians 4:8 “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things”.

A Blessed, Peaceful and Prosperous 2022 to you all.

Your Friend and Dietitian

Kavitha F. Johnson

12/31/2021

A very happy and blessed 2022 to you all, dear friends. May this New Year be a year of fulfilled hopes and dreams, good health, new opportunities and open doors, and beautiful moments with family and friends.

Cheers 🥂 to 2022.

12/20/2021

CHRISTMAS – THE BIRTH OF THE PRINCE OF PEACE

It seems like our world, is in dire need of PEACE. According to Merriam-Webster, Peace is defined as, “a state of tranquility or quiet, such as freedom from civil disturbance; freedom from disquieting or oppressive thoughts and emotions; or harmony in personal relations.”

Quoting the CDC, “Several surveys have shown substantial increases in self-reported behavioral health symptoms. According to one CDC report, which surveyed adults across the U.S. in late June of 2020, 31% of respondents reported symptoms of anxiety or depression, 13% reported having started or increased substance use, 26% reported stress-related symptoms, and 11% reported having serious thoughts of su***de in the past 30 days. These numbers are nearly double the rates we would have expected before the pandemic.”

The pandemic changed our world in ways unimaginable, 2 years ago. People lost loved ones, jobs, were forced into loneliness, leading to untold levels of anxiety, stress, fear of the unknown, suicidal thoughts and so much more and nothing could have prepared us for any of this. Even though much of the world has opened, albeit with restrictions and mandates, as a Dietitian, I am seeing more and more clients whose health has deteriorated because of this onslaught on mental health. Many resort to food to comfort and soothe, as a coping strategy for stress and anxiety which then leads to a barrage of health issues such as diabetes, obesity, high cholesterol, and the list goes on.

Jesus came to this world, for this very reason, to provide a way to have a direct relationship with our creator God, and to enjoy the PEACE that only comes through knowing Him.

The prophet Isaiah prophesied about 700 years before Jesus was born, in Isaiah 9:6 “For unto us a child is born, unto us a son is given; and the government shall be upon his shoulder; and his name shall be called Wonderful, Counselor, The Mighty God, The Everlasting Father, The Prince of Peace.” Thus, One of Jesus’ names is PRINCE OF PEACE.

- In John 14:27, Jesus says “PEACE I leave with you; my PEACE I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”

- In Psalm 29:11 we have a promise that “The LORD gives strength to his people; the LORD blesses his people with PEACE.”

- In Isaiah 26:3 we have the assurance that the Lord keeps those who trust in Him, in perfect PEACE.

- in Philippians 4:6-7, we have instruction to “not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” … followed by God’s promise...” And the PEACE of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

This is my prayer for you all this Christmas. That the PEACE of God, which transcends all understanding (meaning, no matter what the circumstances), will guard your heart and keep you in perfect PEACE that Jesus gives.

A Very Blessed, PEACEFUL and Merry Christmas to you all.
- Kavitha

11/24/2021

Can't believe it's almost Turkey day. We have a lot to be thankful for. I never take my blessings for granted. Thank you Lord for your goodness 🙏🏼
My plans...prep tomorrow…Thursday- watch Macys parade on TV, cook, eat, nap and repeat. Friday…shopping, put up Christmas decorations and binge watch Downton Abbey (yes I’m probably the last one on the planet who just started watching this, and I’m hooked)
Happy Thanksgiving everyone. Have a blessed time with your families.

11/23/2021

Need to lower your blood pressure readings … read on…

I often hear people talking about their high blood pressure.

09/22/2021

Happy First Day of Fall everyone 🍃🍂🍁. May the season of soups and pies, sweaters, scarves, boots, and all things pumpkin, begin !