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How to Increase Self-Control for Diet & Food

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Dec Infographic 2Food discipline is challenging to maintain throughout the many holiday parties. All the food and desserts act as a constant temptation. To manage your diabetes, you will have to work extra hard to maintain the willpower necessary for healthy eating habits. If you’re worried about struggling with diet and food this holiday season, just keep these tips in mind to increase your self-control and food discipline.

  • Be on the Offense: One of the best ways to stay ahead of your diet is to be on the offense. They say the best defense is a good offense, and the same goes for your food discipline. You can’t fall behind if you start far ahead due to preparation.
  • Define Your Goals: When you have an aim in mind, in this case, to increase your food discipline, one of the most powerful techniques is to define your goals ahead of time. The act of formally defining your goals can serve as a powerful motivator to stay on track. Write your goals down somewhere you can come back to frequently.
  • Practice Self-Compassion: At some point, you may find yourself cheating on your diet or slipping up. With all the temptations of the holidays and the fact that it is a time to relax and be merry with family, you’ll probably find yourself eating some foods you probably shouldn’t. Don’t beat yourself up, it’s not productive in the end.
  • Manage Your Stress & Sleep: As we’ve mentioned earlier, high-stress levels can wreak havoc on every aspect of your wellness if left unmanaged. The holidays might be jam-packed with parties and family plans, but for the sake of your health, both physical and psychological, make sure to get the right amount of sleep every day. Otherwise, you’ll feel extra stressed, fatigued, and much less disciplined with your diabetes management.
  • Make Healthier Treats & Food: In terms of a really practical technique, bake and cook healthy treats and food you can bring with you or serve at the holiday parties you have planned. We have numerous recipes on our website you can check out if you need some good ideas. Check them out here.
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Choosing a Meal Plan For Your Wellness Journey

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plateBy Eloise D. Keene, MS, MPH, RD, LDN, CDE, Certified Diabetes Educator, Diabetes Management & Supplies

A variety of meal plans can be healthy choices for different people who are exploring avenues to wellness. In today’s world, being bombarded by food and diet plans can make the average individual’s head swim with the vocabulary of high-fat, low-fat, saturated fat or trans fat. Finding which meal or dietary plan is right for you and your family takes research and discernment. Finding your personal wellness eating regimen is key to overhauling your lifestyle. Here’s what our experts have to say about popular diet plans.


A variety of physicians and health gurus have been touting the Mediterranean diet since the early 1960’s when epidemiologist, Dr. Ancel Keys, brought back research from a study on the health of people living in the Mediterranean region of the world.  The diet was designed to help people reduce the risk of cardiovascular diseases.  It was accompanied by huge amounts of daily exercise by the study participants. The diet was rich in vegetables, fish, seafood, and olive oil.  All choices that have high levels of omega 3 fatty acids and monounsaturated fats that promote heart health.  This meal is nutrient dense yet moderate in daily caloric distribution based on a 2,000 calorie daily intake.

A meal that adheres to the Mediterranean diet plan might include: 3 -4 ounces of baked fish, 1 cup of green salad made from a dark green leafy vegetable, (romaine lettuce, raw spinach or kale) cucumber, tomato, or onion slices, 2 ounces of olive oil and balsamic vinegar dressing, a 4 ounce baked sweet potato, a small apple and 4 ounces of unsweetened plain Greek yogurt.


The Healthy Plate Meal Plan is based on a European model, originally used as a tool for those with diabetes. The design uses a 9 inch plate cut into two halves, and then one half is divided into a half. The largest portion of the plate is for veggies that do not greatly influence blood glucose to rise. One smaller section of the plate is used for protein foods, like eggs, tofu, fish, nut butters, poultry and/ or lean meats.  These foods have a moderate effect of raising blood glucose levels.  The other smaller section of the plate is used for starchy vegetables, grains, beans, or pasta.  These are the foods that most affect blood glucose values as carbohydrate sources create the greatest rise in blood sugar.  The “Healthy Plate” method is a tool that can be used for children, young adults, seniors and the chronically ill.  The tool can be used to plan breakfast, lunch, dinner, and snack meals.


In today’s world of meal planning and diets the terms fast and intermittent fasting are being used by lifestyle coaches, personal trainers,  health care professionals and the everyday person, who is looking to lose weight. The definition of those words may hold the key to a meal plan that helps an individual achieve his or her healthy body weight. To fast means to abstain from food, to omit to take nourishment in whole or in part and to go hungry.

5/2 DIET

Since 2012, the British meal plan/diet craze that has swept the “Weight Loss World” has been the 5/2 diet.  This plan required people to eat anything they wanted for five days and then going on a fast for two days per week where calories are restricted to 600 calories for males and 500 calories for females.

This plan is considered a non-consecutive day fast, it is also not a true fast as water is not allowed. It is based on the concept that the usual dietary intake for the British population would have been 2,000 calories daily and that dieters are restricting intake to ¼ that amount on a fasting day.  New information has reported the caloric intake has been raised to 800 calories per day.

16/8 PLAN

Another plan for an intermittent fasting diet is the 16/8 plan.  This plan requires an individual to eat for eight hours and restrict calorie intake for the remaining sixteen hours of a 24 hour day.  During the eight-hour period, the amount of food eaten is not limited.

The selection of a meal plan or dietary regimen with food choices for the healthy individual is based on personal lifestyle, philosophical belief systems, economic status, and individual food preferences.  The meal plan or pattern for an individual with a specific health condition may be recommended by a Registered Dietitian or health care provider.

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Local diabetes supply company set to train people living with diabetes on use and benefits of continuous glucose monitors, time in range therapy

People living with diabetes, caregivers, health professionals and students are invited to free workshop on CGM use and self-care techniques on August 6th from 6 – 8 PM in New Orleans

New Orleans, LA – July 25, 2019 – New Orleans-based Diabetes Management & Supplies (DMS) has partnered with Medtronic, a global medical technology, services and solutions company to host the Your Time in Range Forum, an educational workshop designed to help people living with diabetes learn about self-managing the disease and improving their quality of life with continuous glucose monitors (CGMs) and time in range therapy.

Diabetes is a chronic health condition that affects how the body turns food into energy. A person with diabetes, either doesn’t make enough insulin or cannot use the insulin it makes as well as they should. As a result, too much or too little blood sugar stays in the bloodstream. Over time, this could cause serious health problems, such as heart disease, vision loss and kidney disease. Time in range is the percentage of time glucose levels are in a normal range – between 70 – 180 mg/dL, per unit of time. More time in range means fewer severe highs and lows and could result in a healthier quality of life for people living with the disease.

“We are excited to bring this event to New Orleans and to educate people struggling with pre-diabetes, Type 1 and Type 2 diabetes about techniques and technologies that will help them self-manage the disease,” said Cynthia Pazos, President of Diabetes Management & Supplies. “Our goal is to fill every seat and to inspire individuals living with diabetes to work towards maintaining a healthy lifestyle.”

Attendees will receive hands-on training on how to use CGMs and maintain time in range glucose levels. In addition, clinical healthcare professionals and DMS staff will be available to qualify patients for diabetes supplies and discuss self-managing techniques. Guests will enjoy healthy meal and dessert sampling from local chef, Ashley McMillan.

The forum will take place on Tuesday, August 6th from 6 – 8 PM at the Buddy Stall Diabetes Learning Center located at Diabetes Management & Supplies’ office at 10 Commerce Court, New Orleans (Elmwood Business Park), LA. The event is open to individuals living with diabetes and their families, caregivers, healthcare providers, healthcare technologists, nutrition experts and students. Seating is limited. Only the first 100 registrants can participate. To attend, email by August 2nd.

DMS has been in business for over 20 years in New Orleans. Ranked as one of the nation’s largest resources for patients who have diabetes, the company provides not only medical supplies to tens of thousands of individuals, but equips healthcare professionals, patients, and caregivers with a comprehensive education program for managing the disease.

About Diabetes Management & Supplies

Diabetes Management & Supplies was launched in 1997 by pharmaceutical and medical device industry veteran, Cynthia Pazos. As one of the largest distributors of diabetes products and supplies in the U.S., the company is dedicated to the prompt and proper fulfillment of customer’s needs for diabetic supplies. DMS offers the most complete selection of insulin pumps, continuous glucose monitors, blood glucose monitors, test strips, insulin syringes, orthopedic shoes, and medical home equipment. Today, DMS is the largest diabetes supply company in Louisiana and ranks as one of the largest nationally, serving tens of thousands of people in all fifty states and Puerto Rico.

Media Contact: Michelle Jackson

Diabetes Management & Supplies Media Liaison

t. (678) 548-2461


Event Flyer:

Flyer v4

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How healthy is your gut?

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Do you suffer from bloating, constipation, diarrhea or a lack of regularity?

Are you always hungry and cannot seem to control your appetite or maintain a healthy weight?

If so, you too are like many others who may be suffering from an unhealthy gut.

Now you may be wondering, what is all the talk about and why is there so much conversation about the gut?

The answer is simple; a healthy gut and GI tract may be the two secret keys to better health.

We see it on television, read it in magazines (especially at the supermarket), hear it on the radio, on podcasts and watch it on YouTube videos. Gut health is everywhere. Every health ambassador on every platform, preaching the importance of the health and wellbeing of the intestinal tract and the micro flora found within it.

The goal of the “healthy gut” is to get the entire gut flora back in “wack”, as scientific as that sounds. “Healthy gut” biome is great for nutrient absorption and toxic elimination. Science is starting to recognize that a unhealthy gut can cause symptoms that may cause stomach bloating, skin issues, obesity and even poor sleep.

A “healthy gut” can develop by eating more fermented foods and good bacteria. There are several foods that support the human microbiome, supply the right bacteria and then help to promote the “healthy gut”. These foods include both prebiotics and probiotics that initiate and maintain the healthiest environment inside one’s gut.

Prebiotics initiate and feed the gut’s micro flora. They are essential nutrients that nourish and grow the signals that initiate the healthiest responses from the immune and endocrine systems. Prebiotics are the source that nourishes and nurtures the growth of probiotics in the microbiome. Prebiotics can establish an environment for growth in the large intestinal tract with the most active, healthy microbiome that produces the signals for satiety, blood glucose regulation, immune system support, and gastric emptying regularity.

Foods that encourage a healthy gut are dairy free yogurt, yogurt and kefir. These foods contain strains of probiotics or good bacteria that are beneficial and that help repair the gut and possibly decrease some symptoms of “Irritable Bowel Syndrome.” Yogurt has three strains of good bacteria while kefir has ten strains of the active bacteria.

Garlic and onions are prebiotics that help feed the healthy bacteria that already exists in the gut. High fiber food choices like lentils and green beans improve the gut. Using coconut oil, a medium chain fatty acid can also produce a positive effect on the human micro biome.

Lastly, a source of both prebiotic and probiotic strength for wellness of the gut environment is found in chocolate. Of course, as with all food choices moderation is a key when adding this particular food to the individual’s meal plan.

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Heart Smart Exercise & Eating Tips

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Regular exercise and eating habits are key to having a healthy heart and a great quality of life. For those of us who struggle to eat well and stay active, here are a few tips:
Exercise Tips
Tip #1: Commit to exercising or participating in a physical activity on a regular basis. The same exercise plan to abate diabetes can keep your heart healthy.
Tip #2: Try to get at least 150 minutes of aerobic exercise each week. Exercise or physical activity can be broken into three types: cardio or endurance, resistance or strength building, flexibility or functional.
Healthy Eating Tips
Tip #1: Use monounsaturated fats like olive oil or canola oil in the cooking process.
Tip #2: When preparing food, bake, broil, stew or grill rather than fry.
Tip #3: Choose lean meats rather than fatty meats. A choice that allows one to cut the fat away can still be an option. A piece of meat that has the fat marbled or streaked through it may not be as healthy.
Tip #4: Eat fish two to three times weekly.
Tip #5: Reduce the consumption of salty foods. Large intakes of sodium or salt can affect blood pressure.
Tip #6: Become an expert label reader. Both the ingredient list and the nutrition facts section can identify the amount of sodium that is in the food. Remember that sodium hides in processed food products.
Overall, let’s work hard to eat better and increase our mobility! We can do it!
All exercise or physical activity plans need to be discussed with one’s physician before the initiation of the program.
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Healthy Holiday Eating

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Holidays do not have to disrupt your diabetes control.



When families gather, food is always involved—especially during the holidays. While it may be a challenge to maintain good blood sugar control during this time, it can be done!

When attending a party, try to eat something—at least a snack—before going. That way you won’t be as tempted or hungry to over do it on high calorie foods that you will likely be faced with. Examples of healthy snacks to eat before a party include 2% string cheese, yogurt or a piece of fruit.

Bring a healthy food item with you to the party so that you know there will be something good for you to eat there. A fruit tray for instance would be a better alternative than a tray of brownies. Or cut up raw vegetables with a low fat dip instead of chips and dip. Sit in a room different from where the food is being served. Gather and talk with friends away from the food so you won’t be as likely to munch as you’re catching up with friends or family.

Think before you drink! During the holidays, alcohol is often mixed with sugary beverages in a punch which can increase blood sugar. The alcohol may also lessen your desire and ability to make good food choices.

Up the exercise! We know we will be faced with more food and probably eat more food during holiday season. Off set this increase in food with an increase in exercise. Make it a point to exercise more often—especially on the days you will be attending a party. While this won’t cancel out the food, it will certainly help with blood sugar control and weight maintenance.

Lastly, shift your focus from weight loss to weight maintenance. Be realistic with yourself and you will feel more in control if you just try to get through the holidays without gaining weight.

Categories : Holidays, Nutrition
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Holiday season may host seasonal depression

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The holiday season may help bring attention to a rarely-discussed diabetes symptom: depression. Whether emphasized by SAD (Seasonal Affective Disorder) or just noticed in contrast to the festive season, depression may be one sign of diabetes or a flag that one’s diabetes is not in good control.

The American Diabetes Association explains that people with diabetes are at a greater risk to depression and the complications of poorly controlled blood sugars are very similar to the symptoms of depression.

Spotting depression in yourself or someone you love is an important step to countering depressions effects. The signs include:

  • Loss of pleasure: You no longer take interest in doing things you used to enjoy.
  • Change in sleep patterns: You have trouble falling asleep, you wake often during the night, or you want to sleep more than usual, including during the day.
  • Early to rise: You wake up earlier than usual and cannot to get back to sleep.
  • Change in appetite: You eat more or less than you used to, resulting in a quick weight gain or weight loss.
  • Trouble concentrating: You can’t watch a TV program or read an article because other thoughts or feelings get in the way.
  • Loss of energy: You feel tired all the time.
  • Nervousness: You always feel so anxious you can’t sit still.
  • Guilt: You feel you “never do anything right” and worry that you are a burden to others.
  • Morning sadness: You feel worse in the morning than you do the rest of the day.
  • Suicidal thoughts: You feel you want to die or are thinking about ways to hurt yourself.

You should contact your doctor if you see any three of these signs. Taking action can affect both your mental and physical well-being.

Visit the ADA for more on the link between diabetes and depression.

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Plan for a safe, healthy holiday party season

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Holidays can be hard when you are trying to handle your diabetes. When family and friends gather, food is often involved. Routines are often disregarded for parties, shopping, cooking and decorating. Learning how to choose the best foods for you can be stressful.

Keep in mind that New Years and Christmas are days to relax and celebrate. Treat yourself to your favorite stuffing or homemade pie on these days.  Keep these treats to the holidays. You will then avoid turning this time into a whole season of blood sugar trouble.

These tips can help you stay on track during the holidays:

  • Drink water and eat a snack before you go to parties. You won’t make choices when hungry.
  • Be sure to eat some food when drinking alcohol. This will help prevent low blood sugar.
  • Help out the host. If you are going to a party, call first and ask if you can bring a dish. Now, you will know there will be food that fits into your needs.
  • Look for hidden carbohydrates. Gravies, soups, dips and salads can have flour, sugar, potatoes, corn and bread. Remember to count these foods with your allowed carbohydrates per meal.
  • Don’t forget about free foods such as non-starchy vegetables. These foods fill you up, but will not affect your blood sugar. Chicken, turkey and cheese are often on party trays. These are not free foods so it is important to be aware of portion size and servings.
  • Work in exercise. Just a 15-minute walk before or after a holiday party can help to keep your blood sugar in control when you are celebrating.

Enjoy your holidays. Make good choices to keep your blood sugar in control. This will allow you to have many more healthy and happy holidays.

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Healthy eating key piece of treatment plan

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food_bagEating a balanced diet means your diet contains all the necessary food groups including carbohydrates (carbs), proteins and fats.

Carbohydrates, when broken down, turn into sugar. Too many carbs at one time can cause your blood sugar to go too high. The amount of carbs that you should eat at one meal depends on the individual. Contact a diabetes educator or a dietician for a customized meal plan.

The American Diabetes Association (ADA) has a simple principle that explains all carbohydrates are created equal: A carb is a carb is a carb! It is important to understand that sucrose (table sugar) and other sugars do not create a more harmful effect on blood sugar and they are not absorbed more rapidly than starches. The totalamount of carbohydrates eaten will have more of an effect on blood sugar levels than the source of the carbohydrate.

A healthy eating regimen doesn’t just help control blood sugar. It also can have a positive effect on other conditions like obesity, hypertension and heart disease.

Diabetes Management & Supplies offers diabetes self-management and diabetes education services. For more information on specific nutrition needs or to enroll in group or individual sessions, call our Education Department at 1-888-738-7929 or email


Diabetes Superfoods can come to the rescue

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Diabetes involves metabolism, but this doesn’t mean food is the enemy of people living with diabetes. Good food is in your prescription for health and and proper nutrition plays a role in getting and maintaining blood sugar control.

Some foods are better than others in helping to reach diabetes control. The American Diabetes Association has identified the top 10 diabetes superfoods in an effort to encourage individual steps for staying healthy.  These foods have glycemic impact and are rich in the key nutrients we often miss out on in our current eating habits. Those key nutrients include calcium, potassium, fiber, magnesium and vitamins A, C and E.

Here are your 10 Diabetes Superfoods

  • Beans
  • Dark Green Leafy Vegetables
  • Citrus Fruit
  • Sweet Potatoes
  • Berries
  • Tomatoes
  • Fish High in Omega-3 Fatty Acids
  • Whole Grains
  • Nuts
  • Fat-free Milk and Yogurt

strawberries-and-yogurt-sauceCheck out these easy-to-follow recipes for ideas on using the Diabetes Superfoods

Diabetes Management & Supplies offers accredited diabetes education services that can make managing diabetes and other conditions an easier task. For more information on care management needs or to enroll in group or individual sessions, call our Education Department at 1-888-738-7929 or email an educator at

Visit the ADA for a complete discussion on 10 Diabetes Superfoods

Ordering Supplies and Equipment

A diabetes treatment plan is very important. Make sure you know how things should work. Carefully following any medication orders and instructions is vital to your plan's success. Make sure you don't run out of supplies just as you refill prescriptions so you don't run out of medication.

Here are some ways you can let us help you reorder supplies:

At Diabetes Management & Supplies, we value the part we play on your treatment plan team and realize that winning is promoting good health.