Diabetes Friendly Holiday Side Dish Recipe


Scalloped Potatoes with Ham and Rosemary


1/2 cup chopped onion
1 1/2 cups fat-free milk
3 tablespoons all-purpose flour
1/8 teaspoon ground black pepper
1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1 medium round red potato, cut into 1/4-inch-thick slices
1 medium sweet potato, peeled and cut into 1/4-inch-thick slices
1 medium turnip, peeled and cut into 1/4-inch-thick slices
1/4 cup water
8 ounces low-fat, reduced-sodium cooked boneless ham, cut into thin strips


Preheat oven to 350 degrees F. For sauce: In a medium saucepan, cook onion in a small amount of boiling water over medium heat for 3 to 5 minutes or until tender. Drain; return to pan. In a screw-top jar, combine milk, flour, and pepper; cover and shake until well mixed. Add milk mixture to saucepan. Cook and stir over medium heat until thickened and bubbly. Stir in rosemary.

Meanwhile, in a 2-quart microwave-safe baking dish, combine potatoes, turnip, and the 1/4 cup water. Cover with vented plastic wrap. Microwave on 100% power (high) about 8 minutes or just until vegetables are tender. Carefully drain in a colander.

In the same 2-quart baking dish, layer half of the ham, half of the potato mixture, and half of the sauce. Repeat layers. Sprinkle with paprika. Bake, uncovered, about 30 minutes or until heated through. Let stand for 10 minutes before serving. Makes 6 servings.


Essential Oils for Diabetic Neuropathy

download-4Diabetes symptoms can take a multitude of forms. One of these symptoms is associated with the tingling and numbness in the hands and feet as a result of compromised nerves. This term is known as neuropathy. Diabetic neuropathy can be soothed naturally through the use of various essential oils. Fortunately, these oils are very versatile and can provide relief through a variety of application methods. The most effective uses of these oils to assist with diabetic neuropathy are use in baths, compresses, and gentle massage.

Bath: Mix 4-8 drops of essential oil in 1 teaspoon of carrier oil, such as fractionated coconut oil. If you have muscle aches, add Epsom salts. Fill the tub with warm water and immerse yourself. Add the essential oil mixture and swirl the water around you. Massage your skin and breathe in the aroma. Remain in the tub for 10-15 minutes.

Compress: Fill a bowl with water. (Warm water relaxes and increases circulation. Cool water invigorates and relieves inflammation.) Add 3-5 drops of essential oil and stir. Lay in a washcloth, wring, and apply to the area in need. Dip, wring, and apply 3 more times. Leave the last compress in place for 3 minutes.

Massage: Mix 6-60 drops of essential oil in 1 ounce of carrier oil such as fractionated coconut oil, sesame oil, etc.

It is important to note that essential oils should be used with care. A person who is elderly, babies/children, and anyone who is currently in a medically compromised state (post surgery, undergoing medical treatment, pregnant, etc) should use a more diluted concentration. For additional information or questions on using oils safely, email us at or stop by the office for advice before using.

The below oils (and their properties included in parenthesis) are great for use in alleviating neuropathy. They can be used alone or blended with each other to create the perfect oil treatment for you! Over time, some people have noted slight pain as the nerves’ function is restored which typically diminishes over time. Feel free to play with the application methods and oils used to get the best result.

­Oil Recommendations

Peppermint Mentha piperita (antispasmodic, analgesic, anti-inflammatory)

Juniperberry Juniperus communis (anti-rheumatic, antispasmodic, astringent)

Geranium Pelargonium graveolenes (adaptogenic,  stimulating, astringent, sedative)

Helichrysum Helichrysum italicum (antispasmodic, analgesic, anti-inflammatory, nervine)

Lemongrass Cymbogogon flexuosus (analgesic, antidepressant, sedative, anti-inflammatory)

Lavender Lavandula angustifolia (analgesic, anti-depressant, adaptogenic, sedative)

Basil Ocimum basilicum (analgesic, antidepressant, antispasmodic, balancing)

Cypress Cupressus sempervirens (antispasmodic, vasoconstrictor, sedative)

Marjoram Origanum marjorana (anti-inflammatory, antispasmodic)

Patchouli Pogostemon cablin (astringent, sedative and tonic)

For more information on essential oils or about the essential oils discount program offered through our office, please visit


Highlights from our Grand Opening Event

We had an AMAZING time at our Grand Opening Event at our NEW location on Saturday October 22nd! Thank you to everyone who came out and supported us and the charities and programs that we have supported throughout the years (EquiKids, K9 Justice League, doTERRA, and the ziMS Foundation).

If you missed it, here are some photos highlighting the amazing event!


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Massage and Diabetes

canstockphoto4331506Diabetes is a disease of impaired carbohydrate metabolism, this results from either the pancreas not producing insulin or the body not being able to utilize insulin properly. This hormone is what the body uses to convert food into energy, by facilitating the transfer of glucose (sugar) from the bloodstream into the body’s cells. Of the 29.1 million people in the United States with diabetes, most have a genetic predisposition to the disease; however, lifestyle choices play a more prominent factor in people who develop the condition.

In order to control the disease, people use insulin injections, medication, along with diet and exercise regiments. Still, the careful balance of working to keep the blood sugar levels regulated can be taxing on the body both physically and emotionally. Some of the symptoms, such as nerve damage and swelling can result in consistent pain and discomfort.

Massage can be very beneficial for diabetics for body, mind, and spirit. Some of the benefits of massage in managing diabetes are: relaxation, circulation, aiding with mobility, preserving system function, and pain management.

Relaxation: Managing diabetes can be stressful. Monitoring blood sugar and taking medications like clockwork, being super regimented about the foods that one eats, and the general anxiety of how all of this fits into one’s everyday life and social interactions with others. Being able to have that peaceful time and the gentle, relaxing touch allows the nervous system to calm and the body to function without those stressors for a period of time.

Circulation: Although there is no consistent research about the long term circulation benefits of massage, the physical act of massaging the body helps to move the blood and lymph in the client. This uptake can help the body to better move the oxygenated, nutrient rich blood through the body helping to aid in the body’s ability to absorb properly what it needs.

Pain, Mobility, and Improved Function: Over time, the effects of diabetes can cause cells within the body and the nervous system to not function properly. Pain from nerve damage and structural dysfunction due to the thickening of connective tissues resulting from elevated blood sugar levels can make it challenging and painful to move. Massage can help to counteract these effects. Even when it is too painful for the client to be massaged traditionally, a method of massage known as reflexology can help by activating acupressure points on the feet and hands to stimulate different areas of the body. These points can also be used to stimulate the endocrine system and all of the organs associated with blood sugar levels and proper function.



MOVE to Fight Diabetes!

canstockphoto40647395November is dedicated to the Awareness of Diabetes, a disease that is growing at a rapid pace. To put it in perspective, here are a few statistics from the American Diabetes Association:

  1. In 2012, 29.1 million Americans had Diabetes… and it is growing! 1.4 million Americans being diagnosed yearly.
  2. In 2012, 86 million Americans age 20 and older had prediabetes, which was an increase by 7 million compared to the 79 million with prediabetes in 2010.
  3. In March 2013, it was estimated that the total cost of Diabetes was $245 billion. It was estimated that the average medical expenditures among people diagnosed with diabetes were 2.3 times higher than the expenditures of those not diagnosed.

Sadly, the rate of diagnosis is not slowing down. There is a small genetic component making some people more susceptible to the diagnosis. HOWEVER, we must hold ourselves accountable and recognize that the choices we make relating to diet and physical activity are the greatest contributor to the risk of developing diabetes.

The focus today is the role of physical activity. Moving better is a priority for us at Body Logic. We don’t just think of this for pain management, but also for the overall health and well-being of an individual. Physical activity has shown to increase insulin sensitivity and also elicit favorable changes in lipid metabolism resulting in improved metabolic efficiency.

Did you know that the longer our cells are exposed to high levels of glucose in our blood, the more resistant the cells become to insulin? Our bodies have to constantly work hard to maintain a healthy blood sugar balance. When we eat, food turns to glucose and raises blood sugar levels. The pancreas responds by releasing insulin to help our muscles, fat, and liver cells absorb the the glucose allowing our blood sugar levels to lower. Overtime, this system can become hindered by poor eating habits like consuming an excessive amount of food, especially sugar-rich foods, either in short bouts or overtime. The cells become resistant to insulin from overexposure, but the body still tries to produce more insulin to reduce blood glucose levels. The cells in the pancreas responsible for producing insulin fatigue overtime and can not keep up with the body’s needs resulting in excess glucose buildup in the bloodstream resulting in Prediabetes and eventually Type 2 Diabetes.

canstockphoto23335394How does exercise help? The cellular uptake of glucose is increased with exercise due to the needs of the muscles and the liver to provide energy necessary to perform the activity and to replenish their stores. Increasing the cellular demands promotes increased sensitivity of the insulin receptors and overall improved balance of blood sugar levels, not only immediately after exercise, but for hours post-activity resulting in improved blood sugar balance.

Did you know that you have the choice to be physically active? We all lead busy lives, especially young adults that are working hard and starting families. It as this stage of life that we can either set ourselves up with healthy habits like incorporating 20-30 minutes of exercise per day. Or we can neglect ourselves and pay the price later on. For those of us that are older and have lived a lifestyle that promotes the potential onset of Diabetes either now or in the future, IT’S NOT TOO LATE! Diet and physical activity are central to the management and prevention of Type 2 Diabetes.

In honor of Diabetes Awareness month I have two major recommendations:

1) Get moving! Don’t let something as simple as skipping that 20 minute walk keep you from maintaining healthy blood glucose levels. If you’re struggling to be active due to pain, let us help you!
2) Talk to your physician about your fasting blood glucose levels and your Hemoglobin A1c. These two tests are simple ways to monitor not only how well your body is managing its blood glucose levels in a snap shot and over the last 3-4 months. If you see signs of prediabetes, take action now through diet and exercise to make changes before the need for medications. If you have questions about your blood work, don’t hesitate to ask us!



Root Vegetables… Dig ‘Em!

At Body Logic’s Grand Opening event on October 22nd, I gave a talk about some healthy dietary habits for the upcoming fall season. One of those recommendations was to eat more root vegetables… and this is the best time of year for it. I recently prepared some veggies to have for our weekly lunches (planning ahead is key!). I took pictures to show how simple and easy it is. The colors speak highly of the nutrient content in these vegetables. Keeping in mind that November is Diabetes Awareness Month, it is important to recognize the significant health benefits of having root vegetables in our diet. Here’s a short list to consider:

  1. Healthy starches with high fiber-  Root vegetables have a very fibrous texture and contain high quantities of dietary fiber. Fiber is very important in the diet to not only support proper digestion, but to help help balance blood sugar because they are considered “slow-burning carbs.” Slower burning refers to the steady blood glucose response compared to the quick spike that a high sugar, low fiber food induces. Fiber also has also been shown to help prevent heart disease, which is something people suffering from Diabetes need to be aware of since their risk for heart disease is doubled if hypertension is present.
  2. Sources of Vitamin A and C- These anti-oxidant rich foods benefit the immune system by reducing inflammation. They also protect eye and skin health which is essential for Diabetics. The Diabetic population has a higher risk for eye problems such as glaucoma and cataracts. They often suffer from dry, itchy skin as well. Consuming high levels of anti-oxidants like Vitamins A and C have also been shown to help prevent cancer.
  3. Great weight-loss vegetables-.  With the high fiber component, root vegetables tend to help people stay satisfied for longer with less fluctuation in blood sugar levels. This is key to successful weight loss: appetite control, slows down glucose release, and generally lower in caloric value. Nutrient dense and low calorie… you can’t beat the combination!
  4. AND MORE!

Below I have a progression of pictures of the delicious batch of root vegetables I made. The directions are quite simple. Preheat the oven to 400 degrees.

First, pick a variety of root vegetables! We chose turnips, sweet potatoes, rutabaga, and beets.

Second, you peel the outside layer to all of the different vegetables and cut off the ends.

Next, chop the vegetables into small cubes and mix in a large bowl. Keep in mind, for larger cubes allow for additional cooking time.

Then, toss vegetables with olive oil and any seasoning you desire! For this batch, I simply used salt and pepper.

Spread the roasted vegetables over a baking dish. Bake for 45-60 minutes stirring at 15 minute intervals. For even more flavor, I added minced garlic at the 2nd stirring.

The vegetables are done once they are softened in the center. Serve with your meat of choice (it’s great with chicken!) and pair with your choice of seasoning. Eat smart and eat well!