Indholdsfortegnelse for March - April 2018 i Diabetes Self-Management

Dear Readers, I’ve been waiting months to say this: Welcome, spring! I realize not all of you experience frigid winters, but regardless of where you live, the dawn of spring is a time of renewal and revitalization. To usher in the season, this issue of Diabetes Self- Management is chock full of recipes utilizing produce and ingredients you’ll find this time of year, including sensational salads, primo pizzas, crustless quiches and indulgent fruit-filled desserts. And be sure to check out the five-recipe Springtime Spread menu in our Weight Self-Management section, which features a salad, appetizer, entrée, bread and dessert—at a total of only 520 calories. In spite of the brightening weather, you might be feeling drained by the demands and expectations of managing your diabetes. You’re definitely not alone. In…

How Much Do You Know about Diabetes and New Technological Developments? Technology advances our lives in many ways, and managing diabetes is no exception. Take this quiz to see how much you know about new and improved technologies that make managing your diabetes easier. 1. Which of the following new blood sugar monitoring technologies is now available in the United States? A. A breathalyzer test B. An implantable blood sugar monitor C. A tattoo D. A piercing 2. What are some ways your smartphone can help you manage your blood sugar? More than one answer may apply. A. Apps that allow you to record your food B. Apps to help you plan meals C. Apps that find diabetes-friendly restaurants D. Apps that send results to your doctor 3. How is…

Dental care is an important part of diabetes care. Lack of attention to your oral health can impact your diabetes and vice versa. According to Amy Wachter, MD, clinical leader of Christiana Care Endocrinology Specialists in Wilmington, DE, oral health among those with diabetes does not get enough attention. “Typically people think that diabetes only negatively impacts the eyes, kidneys, feet, and vascular system. But diabetes can also severely harm oral tissue.” What are the risks of poor dental care? People managing diabetes are at higher risk for several oral diseases. Infections: If you frequently take antibiotics to fight infections there is an increased risk for developing fungal infections of the mouth and tongue. Called “thrush,” the fungus feeds on high levels of glucose. Dry mouth from decreased saliva flow:…

Ask yourself these questions to determine whether you’re experiencing diabetes burnout. 1. Do you feel overwhelmed managing your diabetes and never feel like you’ll ever get it under control? 2. Are you ready to “go on strike” with your diabetes and ignore all your doctor’s advice? 3. Are you angry, frustrated or experiencing other strong feelings about caring for diabetes? 4. Do you feel like giving up when it comes to managing your diabetes? 5. Have you convinced yourself that living with high blood glucose levels is okay? 6. Are you lying to yourself and loved ones about managing your condition? 7. Do you feel your best is not good enough to control your diabetes? 8. Do you feel frustrated with diabetes management and are your numbers out of range?…

Crustless Ham and Asparagus Quiche MAKES 6 SERVINGS Nutrients per Serving: Calories 138, Total Fat 6g, Saturated Fat 3g, Protein 13g, Carbohydrates 8g, Cholesterol 25mg, Dietary Fiber 1g, Sodium 439mg Dietary Exchange: ½ Fat, 1½ Vegetable, 1½ Meat 2 cups sliced asparagus (½-inch pieces)1 red bell pepper, chopped1 cup low-fat (1%) milk2 tablespoons all-purpose flour4 egg whites1 egg1 cup chopped cooked deli ham2 tablespoons chopped fresh tarragon or basil½ teaspoon salt (optional)¼ teaspoon black pepper½ cup finely shredded Swiss cheese 1. Preheat oven to 350°F. Combine asparagus, bell pepper and 1 tablespoon water in microwavable bowl. Cover with waxed paper; microwave on HIGH 2 minutes or until vegetables are crisp-tender. Drain vegetables. 2. Whisk milk and flour in large bowl. Whisk in egg whites and egg until well combined. Stir…

Weight management isn’t just about tackling body fat. It also includes tackling “mental fat.” What is mental fat? Mental fat is comprised of the unhealthy attitudes and habits that get in the way of weight management. Examples include the following: • Giving into deeply ingrained unhealthy eating rituals. • Fearing what others might say about your attempts at making a serious change. • Postponing lifestyle change and blaming it on something you feel is beyond your control. In order to successfully reach your weight management and emotional health goals, it is important to identify the mental fat that may be sabotaging your efforts. If you don’t feel ready to examine your mental fat, you may find it difficult to motivate yourself. This means any changes you make will only yield…

STUDIES PERFORMED IN THE 1950s began to direct the world’s attention to the harmful dangers and risk of chronic illness associated with prolonged sitting. The London research revealed that bus drivers were twice as likely to have heart attacks as their bus conductor colleagues. The health risks associated with sitting are even more prevalent now as the use of technology soars and sitting behind computers has become commonplace. With the rise of sedentary work-life comes the increase of chronic health issues such as heart disease, diabetes, high blood pressure, stress and anxiety, depression and fatigue. Fortunately, we now know a better way to stand up against the harmful buildup of sedentary gunk. According to some experts, standing up for three hours a day, five days a week, for one year…

Diabetic neuropathy is a type of nerve damage caused by diabetes. The most common symptoms are tingling, numbness or pain in the hands, arms, feet and legs. But there are other less common types of diabetic neuropathy, and a new study finds that two rare types of diabetic neuropathy—small fiber neuropathy and autonomic neuropathy—are on the rise in the United States. Both occur when diabetes damages the small blood vessels that supply the nerves. When that happens, the nerves begin to die due to lack of oxygen and nutrients. In small fiber neuropathy, the damaged nerves are the ones that control sensations of pain and temperature. People who have this condition often feel pain in their feet—a pain that eventually moves up their legs or develops in their hands. Autonomic…

Chili-Crusted Grilled Chicken Caesar Salad MAKES 4 SERVINGS Nutrients per Serving: Calories 335, Total Fat 8g, Saturated Fat 2g, Protein 37g, Carbohydrates 34g, Cholesterol 72mg, Dietary Fiber 7g, Sodium 533mg Dietary Exchange: 2 Bread/Starch, 1 Vegetable, 3 Meat 1 to 2 lemons 1 tablespoon minced garlic, divided1½ teaspoons dried oregano leaves, crushed, divided1 teaspoon chili powder1 pound boneless skinless chicken breasts1 tablespoon olive oil2 anchovy fillets, minced1 large head romaine lettuce, cut into 1-inch strips¼ cup grated Parmesan cheese4 whole wheat pita breads or whole wheat rolls 1. Grate lemon peel; measure 1 to 2 teaspoons. Juice lemon; measure ½ cup. Combine lemon peel and 1 tablespoon juice in small bowl. Set ¼ teaspoon garlic aside. Add remaining garlic, 1 teaspoon oregano and chili powder to lemon peel mixture; stir…

Individual No-Bake Cheesecake Fruit Cups MAKES 4 SERVINGS SERVING SIZE: 1 CHEESECAKE CUP Nutrients per Serving: Calories 115, Total Fat 4g, Saturated Fat 2g, Protein 4g, Carbohydrates 17g, Cholesterol 12mg, Dietary Fiber 2g, Sodium 162mg Dietary Exchange: ½ Bread/Starch, 1 Fat, ½ Fruit 1 cup quartered fresh strawberries1 cup diced fresh peaches3 tablespoons sugar substitute,*divided¼ teaspoon ground ginger5 ounces reduced-fat cream cheese, softened3 tablespoons fat-free sour cream2 tablespoons fat-free (skim) milk1 teaspoon vanilla¼ cup graham cracker crumbs** 1. Combine strawberries, peaches, 1 tablespoon sugar substitute and ginger in medium bowl. Toss gently to blend. 2. Beat cream cheese, sour cream, milk, vanilla and remaining 2 tablespoons sugar substitute in small bowl with electric mixer at medium speed until smooth. 3. Place about 3 tablespoons cream cheese mixture in each of…

The U.S. Food and Drug Administration (FDA) approved a new medication that promises not only to control blood sugar in people with diabetes but also to help them lose weight. The drug, called Ozempic (semaglutide) is manufactured by Novo Nordisk and is designed to promote the production of insulin in the body while simultaneously suppressing appetite. FDA approval is based on a global trial comprised of eight clinical trials involving more than 8,000 adults with Type 2 diabetes. The program also evaluated participants for cardiovascular safety and found no risk. According to the manufacturer, the results of the trials showed “clinically meaningful and statistically significant reductions” in blood glucose as measured by A1C tests (a test that provides information about a person’s average levels of blood glucose over the preceding…

Many people with diabetes go through an unpleasant daily routine of sticking their fingers to draw blood so they can keep track of their blood sugar. But a potentially groundbreaking new study suggests they might not need to. The main purpose of finger-sticking is to monitor the effects of insulin therapy. But most diabetes patients don’t receive insulin therapy. Even so, they are generally advised to follow the finger-sticking procedure, a practice that has recently been the subject of some debate in the diabetes community. In the new study, researchers at the University of North Carolina School of Medicine examined the merits of requiring people with diabetes to test their blood sugar daily. For the yearlong study, researchers enlisted 450 diabetes patients and divided them into three groups. Group One…

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 am 61 years old and have Type 2 diabetes. I am in moderately good shape, but my blood sugar doesn’t seem to come down the way it used to when I exercise. Do you have any suggestions as to what I should be doing?…

Planning is a must when you have diabetes. Determine the level of stress associated with your job because stress can influence your ability to control your blood glucose levels. Do your homework by asking questions and making plans to take care of your diabetes and promote optimal glucose control. ASK YOUR SUPERVISOR • What are the nature and specific hours of your shift (first, second, third shift or a combination)? • Will I be working overtime? • Will my shift rotate or be consistent? If it rotates, how often? ADJUST YOUR SLEEP PATTERNS • Make sleep a priority. It is essential to managing your diabetes and your overall health. • Ask your diabetes care team for advice, especially if you have had insomnia or other sleep/wake disorders. • Try earplugs…

Do you feel sick and tired of doing everything you’re supposed to do and still feeling like your blood glucose is out of control? Do you feel like you don’t care anymore about managing diabetes and want to give up? If you answered “yes” to these questions, you may be feeling diabetes burnout. It’s something that happens to many people living with diabetes—at some point and to varying degrees. Psychologist William Polonsky, PhD, CDE, and author of Diabetes Burnout, explained that diabetes burnout happens when someone feels overwhelmed and frustrated by his or her condition. “Most people who have burned out realize that good diabetes care is important for their health, but they just don’t have the motivation to do it anymore,” said Polonsky, president and founder of the Behavioral…

Thai Chicken Pizza MAKES 6 SERVINGS Nutrients per Servin Calories 220, Total Fat 5g, Saturated Fat 2g, Protein 15g, Carbohydrates 30g, Cholesterol 22mg, Dietary Fiber 6g, Sodium 418mg Dietary Exchange: 2 Bread/Starch, 1 Meat 1 package (10 ounces) ready-made whole wheat pizza crust¼ cup peanut sauce⅓ cup chopped cilantro1¼ cups (4 ounces) shredded cooked chicken½ cup diced cucumber¾ cup fresh or canned bean sprouts, rinsed and drained¾ cup shredded or matchstick carrots⅓ cup sliced green onionChopped fresh cilantro (optional) 1. Preheat oven to 450°F. Place pizza crust on baking sheet. Spread peanut sauce in thin layer over crust within ½-inch of edge. Sprinkle with cilantro. Arrange chicken evenly over crust. Bake 8 minutes or until warm. 2. Sprinkle cucumber, bean sprouts, carrots and green onion over top of pizza. Cut…

Fruit is a fabulous food. It’s nutrient rich, it’s convenient and it can be relatively inexpensive. Fresh fruit is portable, and if it is whole, usually requires no refrigeration. Most fruit is naturally low in fat, sodium and calories and a source of many essential nutrients such as potassium, vitamins A and C, folate and dietary fiber. The United States Department of Agriculture (USDA) recommends adults consume two to four servings of fruit per day, mostly whole fruit. Research suggests fruit may help reduce the risk of diabetes, obesity, stroke, heart disease and cancer. Diets rich in foods containing fiber (like most fruits) may reduce the risk of heart disease, obesity and Type 2 diabetes, and eating fruits rich in potassium may lower blood pressure. Research also shows that because…

TOTAL CALORIES 520 49 CALORIES PER SERVING SWEET-SOUR TURNIP GREEN SALAD MAKES 4 SERVINGS Nutrients per Serving: Calories 49, Total Fat 1g, Saturated Fat 1g, Protein 2g, Carbohydrates 11g, Cholesterol 0mg, Dietary Fiber 3g, Sodium 41mg Dietary Exchange: 2 Vegetable 2 cups shredded stemmed turnip greens2 cups torn mixed salad greens1 cup sliced plum tomatoes or quartered cherry tomatoes½ cup shredded carrot⅓ cup sliced green onions8 tablespoons water, divided2 teaspoons all-purpose flour1 tablespoon packed brown sugar½ teaspoon celery seeds Dash black pepper (optional)1 tablespoon white wine vinegar 1. Combine turnip greens, salad greens, tomatoes and carrot in salad bowl; set aside. 2. Combine green onions and 2 tablespoons water in small saucepan. Bring to a boil over high heat. Reduce heat to medium. Cook, covered, 2 to 3 minutes or…