- Written by Kelly Cardamone, MS, RDN, CDCES, CDN, IFNCP
Feelings of fatigue after eating a “hearty” lunch are not uncommon. Kelly Cardamone, MS, RD, CDE, CDN, of General Physician, P.C. says it’s natural to get a little tired in the afternoon, often due to choosing the wrong foods at lunchtime that can exacerbate afternoon fatigue. For example, foods that contain tryptophan, such as turkey, convert to serotonin and then to melatonin to cause sleepiness.
According to Kelly, certain food combinations at lunch can satisfy cravings and keep anyone energized through the commute home.
- Grain bowls: Complex carbohydrates tend to be high in energizing B vitamins and whole grains will keep you feeling fuller longer due to their high fiber content. Look for complex, protein-rich grains, such as quinoa, farro or brown rice. Balance the grain with plenty of vegetables.
- Salads with nuts: Salads are a go-to healthy lunch provided they’re not covered with fatty dressings or cheeses. Add chopped nuts to salads for added texture, protein, and nutrition to fill you up and provide energy.
- Smoothies: Smoothies aren’t just breakfast fare. They’re delicious and nutritious any time of the day. You can add high-protein items, including plant-based protein powders or ground chickpeas and kale, to smoothies for an additional energy boost.
- Crackers and hummus: Purchase whole-grain crackers or ones made from almond flour for added nutrition and pair them with a healthy hummus dip. Hummus usually is made with chickpeas, garlic, tahini (ground sesame seed paste), and olive oil. It provides healthy protein and fat sources to keep you satiated.
- Overnight oats: Create a lunchtime or snack parfait using an overnight oats recipe. Overnight oats are made by mixing old fashioned oats, milk (dairy or nut milk), yogurt, and other add-ins and letting the ingredients sit and thicken for at least five hours, or even overnight. Change the flavor profile by experimenting with nuts (or nut butters), fruits, and spices. This nutrient-dense meal will provide plenty of energy without bogging you down.
When dining out for lunch, fill up on vegetables, whole grains and lean protein, such as a quality white fish like wild cod. Starchy, cheesy and fast foods can contribute to fatigue that compromises afternoon productivity.
Kelly Cardamone, MS, RD, CDE, CDN She is a Registered Dietitian Nutritionist, Certified Diabetes Care & Education Specialist, Integrative & Functional Nutrition Certified Practitioner, and Certified Health & Wellness Coach practicing at General Physician, P.C. To make an appointment with Kelly, call 716-631-8400.
- Written by Max Paterson
During the upcoming months, families and friends will get together to eat, drink, and be merry. For people with diabetes, big meals and busy schedules mean staying aware of maintaining good health. So instead of getting stressed, create routines and priorities that allow you to enjoy yourself. Here are a few tips you can use to help.
1. Take Your Prescriptions
Maintaining healthy routines during the holidays can be a struggle, and most of these guidelines are not diabetes-specific. First: take your prescribed medicine as prescribed. Set daily reminders on your phone. There are many apps to track your prescriptions to make sure you don’t forget. Neglecting your medication can get you off on the wrong foot.
2. Maintain a Regular Eating Schedule
Don’t skip meals! Instead, eat a healthy breakfast, lunch, and dinner, with three to four hours in between. If your meals occur at odd times, bring snacks along to have while you wait. It’s tempting to skip a meal for the sake of a bigger one later, but fluctuating blood sugar can take your mood and energy for a stressful ride.
3. Exercise, Exercise, Exercise
Don’t wait for the New Year to get yourself into action. If you’re eating more than usual, get your body moving, even if it’s only for a walk. Exercise helps lower your blood sugar and insulin resistance, which can help balance any treats you may be indulging in. Also, don’t let the cold weather be an excuse! YouTube has plenty of yoga, bodyweight, and other exercise videos to help keep you active indoors.
4. Prioritize Desserts
That’s right: you don’t need to abstain from special treats completely. You can’t eat every dessert, but if your grandmother makes an incredible apple pie, then make sure to have a slice. Take note of the desserts you love most, and abstain from the rest. Then, by prioritizing desserts or treats, you can stay on top of your blood sugar and indulge safely.
5. What about Alcohol?
Remember to drink responsibly and not excessively. Alcohol still has calories! Avoid high-calorie, high fat, and sugary drinks like egg nog. Be sure to eat and do not drink on an empty stomach. It is also important to be mindful, as, with some medications, you should avoid alcohol. If you are unsure, check with your provider ahead of time.
6. Test Blood Sugar Regularly, but No Need for Compulsion
When it comes to testing your blood sugar, you want to aim for a healthy awareness, not obsessive anxiety. The CDC recommends testing your blood sugar every morning, before every meal, and two hours after every meal. Listen to your physician and follow general guidelines. Note that most people do not need to test that often unless on insulin or A1C is elevated. Once again, it’s always good to speak with your physician or health care provider and follow their instruction. Your healthcare team will work with you to put together an individualized plan. Try putting reminders on your phone or consider using a pillbox to keep everything organized.
7. Portion Control
An excellent guide to portion control is the diabetes plate method. Fill half of your plate with starchy green vegetables, a quarter with lean protein, and a quarter with carb-rich foods. This is a general rule, and you will have the best idea of how your body reacts to different portions of food. Make sure to ask a medical professional if you aren’t sure. Then, use your experience and the guidelines to enjoy a bit of everything!
8. Look Up Diabetes-friendly Recipes
Need a great way to control what goes into your body? Make some dishes yourself. No one is going to look out for you better than you. Consider using sugar substitutes in any sweet recipe to ensure your blood sugar stays in check. The ADA and Diabetes Self Management websites have recipes for every meal, including appetizers and snacks. On Diabetes Self Management alone, there are over 900 recipes. You’ll be able to find something you like. If you don’t have the best culinary skills, consider sending recipes to the head chef.
The holidays are a time of joy for you and your loved ones. Instead of worrying about whether your diabetes will get the best of you this year, plan to be aware and prepared to take care of yourself. With gift-giving, holiday dinners, and the uncle who brings up the strangest topics of conversation, your plate is full. Make sure that diabetes is not one of the stresses interfering with your holiday spirit.
- Written by Max Paterson
You have hand pain, maybe tingling, and you think you might have Carpal Tunnel Syndrome - but what does that mean? Carpal Tunnel Syndrome (CTS) is a common injury that occurs when excess pressure is put on the median nerve running through the carpal tunnel in your wrist. Symptoms include numbness, tingling, and shooting pains that wake you up at night . Living with constant pain, not sleeping well, and losing function can be frustrating and debilitating, especially if you cannot do the things you love.
You Have CTS – Now What?
Once you know you have CTS, then what? Traditionally, you can spend weeks, even months, going to appointments and tests trying to resolve CTS. “However, there is a better option: the Release and Relief procedure - a new minimally invasive procedure. The procedure aims to shrink the time spent diagnosing, testing, surgically correcting, and recovering from months to ONE day (also known as the “episode of care”). Shrinking the “episode of care” means less time in the doctors' office and a quicker return to normal life.
What is the “Episode of Care”?
The episode of care for any injury or illness is the time spent taking care of that specific injury or illness and, ideally, getting you back to full health . It starts at your first doctor's appointment and continues with every subsequent office visit, test, and procedure. You can expect an episode of care for Carpal Tunnel Syndrome to consist of 4-6 appointments over several weeks or months.
What Else Does a CTS Episode of Care Entail?
The first appointment for CTS involves diagnosing the issue. Most doctors use electromyography (EMG), a test to read the nerve activity in your wrist. Electrodes are inserted through the skin into the muscle tissue to relay information to the doctor to confirm the CTS. It’s costly, not to mention unpleasant
Some doctors may conduct additional tests, including blood work and x-rays. If you opt for remedies like splints, NSAIDS, or cortisone injections, your episode of care may be extended. Consider the time spent driving to and from appointments, time taken off from work, and interrupted routines or activities, which can increase stress levels.
Dr. Paul Paterson, an orthopedic hand and upper extremity surgeon, uses the latest technology to get patients with CTS in and out in just ONE day. This innovative procedure is known as Release and Relief. As a result, your CTS episode of care is whittled down to ONE office visit.
How Does Release and Relief Work?
After your assessment and confirmation of CTS, you will be scheduled for a procedure. You may take time to consider your options, or you can get it done there and then. First, Dr. Paterson will use ultrasound-guided technology to confirm the diagnosis – no electrodes are required. Then, local anesthesia is administered. Patients are fully awake and, and in fact, listening to music during the procedure. Dr. Paterson uses a specially designed instrument that works in tandem with ultrasound to complete the procedure quickly and efficiently. The Release and Relief procedure is finished in less than five minutes per hand, and patients are ready to go home – no long recovery, no physical therapy.
What About Follow-Up?
After the Release and Relief procedure, you can opt into a text service to stay connected with Dr. Paterson for check-ins the next day. No need to come back into the office unless it’s necessary. Dr. Paterson even provides his patients with his number to call him with any urgent questions and concerns.
Although saving time is a significant benefit of the Release and Relief procedure, quality is just as important. Rest assured Dr. Paterson delivers both. If you’re experiencing CTS symptoms, take our assessment quiz HERE. Or, click HERE and schedule an appointment online. For more information, you can also call the office at 716-500-HAND. You don’t have to wait weeks or months for relief; let Dr. Paterson get you back to enjoying life in just ONE Day.