Indholdsfortegnelse for July - August 2017 i Diabetes Self-Management

There’s no reason you can’t enjoy cookouts and other food-heavy get-togethers. Dear Readers, NOW THAT we are finally in the throes of summer, it’s time to turn our attention to adopting and tweaking self-management strategies that enable you to relish the season while maintaining control over your diabetes. There’s no reason you can’t enjoy cookouts and other food-heavy get-togethers—as long as you stick to a reasonable set of guidelines. Before heading to your next barbecue, read the tips from Laura Hieronymus about how to handle yourself and your diabetes (page 32), including portion control, the best food and alcohol choices, and cookout carb counting. Whether you’re bringing a dish to a get-together or hosting your own shindig, our On the Grill menu has you covered with five savory recipes, ranging…

1. How do damaged nerves and blood vessels make it more difficult to brave the heat when you have diabetes? More than one answer may be correct. A. They prevent nerve signals that detect temperature from reaching the brain. B. They keep you from sweating. C. Diabetic neuropathy prevents circulation in the limbs, which can make limbs feel cold. D. Blood vessel damage has no impact on the ability to detect or respond to heat. 2. True or False : It’s easier to stay cool when it’s hot and humid than when it’s hot and dry. 3. Which of the following statements is true? A. Having diabetes makes it easier to stay hydrated. B. Diabetes does not affect your ability to stay hydrated. C. People with diabetes are…

In the United States, the drug most commonly given to people with pre-diabetes or diabetes is metformin. It works by increasing the body’s response to insulin and by lowering the amount of glucose the body absorbs from food. Given that it’s been around for decades and has been used by so many people, its safety record is solid. However, as with any medication, we are still learning about it. A recent report from the Albert Einstein College of Medicine in New York City indicates that people who take metformin for a period of years might be at an increased risk of vitamin D deficiency. The study involved more than 3,000 people age 25 and older at high risk for Type 2 diabetes. The researchers followed two groups—one taking metformin and…

We all look forward to summertime and enjoying the outdoors. But in certain parts of the country, especially in the South, the summer heat can often become unbearable for outside activities. Heat can play a role in worsening diabetes symptoms. It can lower blood sugar to dangerous levels. Warm skin absorbs insulin faster, while dehydrated skin absorbs insulin much more slowly. Research shows that people with diabetes are much more inclined to be admitted to hospitals for dehydration and heat exhaustion. Watch out for symptoms of heat exhaustion like sweating, lightheadedness, dizziness and confusion. Do everything you can to keep your core body temperature from rising, and follow these tips to beat the heat. Talk to your doctor. If you’re sensitive to the heat, discuss all your options with your…

BROWN RICE AND BROCCOLI SALADWITH NUTS AND SEEDS SERVES: 8 SERVING: 1 CUP Brown rice is rich in fiber and delicious, giving food a nutty, wholesome flavor. Tossed with raw broccoli, nuts and seeds, this rice dish makes a highly nutritious side or salad topping. 2 cups freshly cooked brown rice* 1½ cups shaved broccoli heads** 2 tablespoons raw pumpkin seeds 2 tablespoons raw sunflower seeds 1/3 cup crushed walnuts ½ cup dried tart cherries Juice of 1 lemon 1½ tablespoons lower-sodium soy sauce 1½ tablespoons olive oil 1 teaspoon dark sesame oil 1 teaspoon Sriracha or other hot sauce In a large bowl, add the brown rice, broccoli, pumpkin and sunflower seeds, walnuts, cherries, lemon juice, soy sauce, olive and sesame oils, and Sriracha. Toss well and serve. TIPS:…

Fajita Pile-Ups MAKES 4 SERVINGS Nutrients per Serving: Calories 252, Total Fat 7g, Saturated Fat 2g, Protein 24g, Carbohydrates 24g, Cholesterol 41mg, Dietary Fiber 4g, Sodium 90mg Dietary Exchange: 1 Bread/Starch, 2 Vegetable, 2 Meat 2 teaspoons vegetable oil, divided 3/4 pound beef top sirloin steak, trimmed of fat, cut into thin strips 2 teaspoons salt-free steak seasoning 1/2 medium lime 1 medium green bell pepper, cut into 1/2-inch strips 1 medium red or yellow bell pepper, cut into 1/2-inch strips 1 large onion, cut into 1/2-inch wedges 1 cup cherry tomatoes, halved 1/2 teaspoon ground cumin 4 6-inch corn tortillas 1/2 cup fat-free sour cream 2 tablespoons chopped fresh cilantro (optional) Lime wedges (optional) 1. Heat 1 teaspoon oil in large nonstick skillet over medium-high heat. Add steak; sprinkle…

Traditional chili is made with chopped or ground beef but other meats such as sausage, venison, chicken or turkey can be used. The level of heat or spiciness depends on the kind and amount of chili peppers used. When chili peppers are not available, chili powder is substituted. Chili comes with or without beans and in a variety of flavors. Many chili experts proclaim chili does not contain beans. Many recipes, however, include one or more varieties of beans. In fact, eating chili with beans is a good way to add more soluble fiber to you diet. The term “chili” is reserved for chili made without beans. In areas of the country where beef was too expensive, chili with beans became more prevalent, and the term “chili beans” was coined.…

Don’t let the heat affect your ability to stay on track with your healthy eating and physical activity goals during the summer months. Sticking with weight loss goals goes beyond choosing a healthy frozen dessert and requires focusing on overall food choices and regular physical activity. Dietitians and diabetes educators Erin Palinski-Wade and Emily Gibbons provide their top 10 tips for eating well and incorporating activity even when the temperature rises. HEALTHY EATING Meal prep in advance. “Don’t get stuck in the kitchen when you want to be outdoors enjoying the great weather,” says Palinski-Wade. “Schedule one hour per week to prep your meals by washing/slicing produce, marinating meats, assembling ingredients into freezer bags for easy crock-pot meals or filling lunch boxes for the week. The hour spent on meal…

GRILLED PEACHESWITH SPICY CREAM CHEESE TOPPING MAKES 6 SERVINGS Nutrients per Serving: Calories 182, Total Fat 6g, Saturated Fat 2g, Protein 4g, Carbohydrates 28g, Cholesterol 13mg, Dietary Fiber 3g, Sodium 107mg Dietary Exchange: 1 Bread/Starch, 1 Fat, 1 Fruit ½ cup (4 ounces) light cream cheese, softened 1 tablespoon honey 1/4 teaspoon ground red pepper 2 cups thawed frozen fat-free whipped topping 6 peaches, halved and pits removed 1/4 cup slivered almonds, toasted* Fresh mint leaves (optional) 1. Prepare grill for direct cooking over medium-high heat. Spray grid with nonstick cooking spray. 2. Gently stir cream cheese in medium bowl until smooth. Whisk in honey and ground red pepper until well blended. Fold in whipped topping. Cover and refrigerate until ready to use. 3. Place peaches, cut side down, on…

CHRONIC TENSION IN THE NECK AND SHOULDERS has become a societal norm in the 21st century, affecting millions of individuals. Causes of stiffness and tightness include previous injury (commonly to the neck vertebrae, shoulders or upper back), inefficient workplace ergonomics, poor posture, extended time spent in the car and stress. When tension is not consciously relieved, the body adapts and creates a new normal—stiff neck, tense shoulders and rounded upper back. Without mindfully working to reduce tension, individuals can be plagued with discomfort and chronic pain. Fortunately, there are numerous ways to combat this. Simply forming a new habit to address the issue will begin to teach your body to let go of the tension. Stretching, mobility work, yoga, postural awareness, mindful meditation and proper breath techniques can all drastically…

When you are living with diabetes, taking care of your feet is a vital component of keeping yourself healthy and preventing future issues. Inspecting your feet every day and seeking medical attention if you sustain an injury are obvious ways to stay on top of your foot care, but how else can you properly tend to your extremities? FootMedix is a medically formulated cream that assists in healing and protecting severely dry and cracked feet by stimulating new skin growth. “The key was using a revolutionary compound known as hEGF, or human epidermal growth factor,” said David Watts, MD, creator and founder of FootMedix and medical director and CEO at Watts Plastic Surgery Association. “This is a powerful growth factor that actually tells your skin to heal itself. It’s honestly…

Our Expert Gary Scheiner MS, CDE, is owner and clinical director of Integrated Diabetes Services (www.integrateddiabetes.com, 610-642-6055), a private practice specializing in intensive insulin therapy for children and adults. He and his team of Certified Diabetes Educators work with clients throughout the world via phone and internet. Gary has lived with Type 1 diabetes for 30 years and was named Diabetes Educator of the Year in 2014 by the American Association of Diabetes Educators. He has written six books, including Think Like A Pancreas. Q: I was diagnosed with diabetes back in 1985. My doctor has me checking my blood sugar four times a day, and I’m about to run out of fingers! Are there any ways to measure blood sugar without having to prick my finger? A: Let’s see…30…

Tea originated in China and is deeply rooted in Asian culture. Lower in caffeine than coffee, tea boosts mental alertness and clarity without the caffeine crash and has been utilized by Buddhist monks as part of their meditation practice. Tea is full of antioxidants and low in calories. Research on the benefits of regular tea consumption suggests it may help reduce specific types of cancer and benefit cardiovascular health. Tea can be divided into seven categories: white, green, yellow, oolong (semi-oxidized), red (what Westerners call “black”) pu’erh (fermented) and black (post-fermented). Here are some of Corinne Trang’s favorite teas. Check out more information on tea and healthy Asian cuisine at www.liquidgoldtea.com and www.corinnetrang.com. Rou Gui — oolong: Grown in the highest peaks of the Wuyi Mountains in China, which have…

Aloe vera is a shrub that grows in semi-arid regions. It makes an attractive potted plant, but it’s also used in folk medicine and for therapeutic purposes. Scientific evidence for its effectiveness is spotty, but recently, researchers in Thailand looked at its possible value in diabetes. The researchers analyzed eight clinical trials of aloe vera involving 470 patients; most of the studies had been conducted in Iran. The studies compared the effect of aloe vera to a placebo or to no treatment at all. The subjects had either prediabetes or type 2 diabetes. The forms in which they took aloe vera varied: crushed aloe leaves, fresh aloe vera juice, aloe vera gel powder and aloe vera extract. Treatment was administered for two to three months. The researchers found that aloe…

INTERMITTENT CLAUDICATION Aching, cramping pain in the leg, especially in the calf, that occurs during activity such as walking and subsides after a short period of rest. Intermittent claudication is a classic symptom of peripheral artery disease (PAD), in which arteries in the extremities become narrowed from atherosclerosis. Risk factors for PAD include smoking, diabetes, blood lipid disorders and hypertension (high blood pressure). According to various estimates, approximately 8.5 million people in the United States have PAD, and one out of every three people with diabetes over the age of 50 has the condition. A number of different treatments can help alleviate intermittent claudication. People can improve the underlying PAD by exercising regularly and quitting smoking. Managing diabetes by scrupulously controlling blood glucose levels also can help. For people with…

As rates of diabetes and obesity continue to rise, so do the consequences of these two conditions—namely, fatty liver and atherosclerosis (hardening of the arteries). Researchers would love to find a drug that could reverse these two consequences. Actually, there already is such a drug—a thyroid hormone known as T3. It’s been known for some time that T3 has the ability to lower cholesterol. The problem is that T3 also has harmful side effects on the bones and cardiovascular system that have severely limited its usefulness. Recently, however, scientists from the Technical University of Munich announced that they had discovered a way to deliver T3 safely. According to the researchers, they devised a “trick” that turns T3 into a “smart” drug. The trick is using a pancreatic hormone called glucagon…

No one likes hearing that they can’t have something, especially the foods they love. Children with Type 2 diabetes have an especially complicated relationship with food. Type 2 diabetes is becoming more common; more than 80 percent of all children and teens with type 2 diabetes are overweight, and about 40 percent are clinically obese. Because weight is a contributing factor to Type 2 diabetes, it is important to look for new ways to help children control their weight and to understand which new medical treatments are available. While children have little control over the foods in their environment, some new practices can help them choose healthier foods and eat mindfully. Some new devices and medicines also may potentially help control children’s and teens’ glucose levels. It is important to…

IN THE PANTRY AND REFRIGERATOR Garlic  Garlic is a fundamental component of many Asian dishes. Store garlic bulbs in a dry, low-humidity environment in the kitchen or peeled garlic cloves in the refrigerator. Ginger  Fresh ginger root can add a depth of flavor to many dishes. Unpeeled fresh ginger can be stored in the refrigerator for about three weeks or the freezer for about six months. Scallions  Low in calories (one scallion contains about 5 calories) but packed with flavor, both the white and green parts of the scallion are edible. OILS AND CONDIMENTS Soy sauce  There are several varieties on the market, including light (for seasoning), dark (for coloring) and even mushroom-flavored soy sauce (for seasoning). If sodium is a concern, look for a low-sodium variety or use less…

Veggie Sushi Rolls MAKES 24 PIECES (ABOUT 4 SERVINGS) Nutrients per Serving: Calories 165, Total Fat 4g, Saturated Fat 1g, Protein 4g, Carbohydrates 29g, Cholesterol 0mg, Dietary Fiber 5g, Sodium 295mg Dietary Exchange: 2 Bread/Starch, 1/2 Fat 2 tablespoons unseasoned rice vinegar 1 teaspoon sugar 1/2 teaspoon salt 2 cups cooked short grain brown rice 4 sheets sushi nori 1 teaspoon toasted sesame seeds 1/2 English cucumber, cut into 1/4-inch thin pieces 1/2 red bell pepper, cut into 1/4-inch thin pieces 1/2 ripe avocado, cut into 1/2-inch thin pieces Pickled ginger and/or wasabi paste (optional) 1. Combine vinegar, sugar and salt in large bowl. Stir in rice. Cover with damp towel until ready to use. 2. Prepare small bowl with water and splash of vinegar to rinse fingers and prevent…

Cantaloupe Sorbet MAKES 4 CUPS (8 SERVINGS) Nutrients per Serving: Calories 103, Total Fat 0g, Saturated Fat 0g, Protein 2g, Carbohydrates 26g, Cholesterol 0mg, Dietary Fiber 1g, Sodium 29mg Dietary Exchange: 1 Bread/Starch, 1 Fruit 6 cups cubed fresh cantaloupe 1/ 3 cup light corn syrup 3 tablespoons lime juice 1. Place cantaloupe in food processor; process until puréed. Add corn syrup and lime juice; process until combined. Transfer to medium bowl and refrigerate until cold. 2. Freeze cantaloupe mixture in ice cream maker according to manufacturer’s directions. Raspberry and Cream Frozen Yogurt Pie MAKES 10 SERVINGS Nutrients per Serving: Calories 160, Total Fat 5g, Saturated Fat 3g, Protein 5g, Carbohydrates 24g, Cholesterol 12mg, Dietary Fiber 1g, Sodium 249mg Dietary Exchange: 1 Bread/Starch, 1 Fat, 1/2 Fruit 7 chocolate graham…

FLATOUT PROTEIN-PACKED ICE CREAM SANDWICH SERVING SIZE: 1/2 SANDWICH MAKES 2 SERVINGS Nutritients per serving: Calories 159, Total fat 6g, Saturated fat 2.5g, Protein 9g, Carbohydrates 22g, Cholesterol 0mg, Dietary Fiber 3.5g, Sodium 197mg 1 Flatout 5 Grain Flax Foldit 2 tablespoons plus 1 teaspoon mini dark chocolate chips ½ cup low-fat vanilla Greek yogurt 1. Cut the Flatout Foldit at its most narrow part to make two even pieces and place on a sheet of wax paper. 2. Place 2 tablespoons of mini dark chocolate chips in a small bowl and microwave in 30-second intervals until melted. 3. Spread the melted chocolate evenly over each Flatout Foldit piece until the surface has been covered. 4. Place the pieces in the refrigerator and allow chocolate to harden. Once the chocolate…

Successful weight management requires a full spectrum commitment to healthy eating and exercise, nutritious food choices and strong self-control—tempered by an occasional “forbidden” food to prevent you from feeling deprived. It also requires modification of lifestyle habits to achieve long-term success. For people who often travel for business, things can get a bit more complicated. Frequent business travelers realize it is far more challenging to lose weight in an environment in flux than in the controlled setting of home. A stable schedule allows more control over food type and consumption and a regular exercise regimen. With business travel, there is no consistency. Food and exercise are dictated by airports and hotels, which can severely limit the options. Convenience is the key to successful business travel—TSA pre-check to bypass long security…

Actor, singer and dancer Ben Vereen made his Broadway debut in The Prodigal Son at age 18. In the 1970s his fame grew with a role in Jesus Christ Superstar and a Tony award for his role in Pippin. His movie credits include All That Jazz and Funny Lady , and while he has made guest appearances on numerous TV shows spanning decades, he is perhaps best known for his role as Chicken George in the 1977 miniseries Roots . And he’s still going strong, with two new TV series, Sneaky Pete for Amazon and Making History on Fox. As a member of Americans…