Indholdsfortegnelse for July - August 2018 i Diabetes Self-Management

1. D. According to the American Diabetes Association, chronic stress can raise blood sugar. Mental stress in particular can tax the body more than physical stress, probably because the body sees stress as a “flight-or-fight” situation and responds by producing stress hormones to prepare for the battle. People enduring mental stress may be more prone to making poor health choices when it comes to eating, substance abuse, sleep and self-care. While all these factors can undoubtedly have poor effects on blood sugar, the increased production of stress hormones (due to long-term mental stress) can raise blood sugar. 2. D. Exercise can help to relieve stress, lower blood pressure and releases endorphins – the feel-good chemicals that make you happy. And according to the American Psychological Association, the positive, stress-reducing effects…

In 2017, the CDC reported that the estimated number of people of all ages living with diabetes is 30.3 million, or 9.4% of the population in the United States. Insulin is a long-standing option in diabetes treatment, required for those with Type 1 and essential in the treatment of many with Type 2. Insulin is available in various concentrations to individualize therapy for each person with diabetes. When you inject insulin, keep in mind the following precautions. 1. Review your insulin prescription label. Double-check that the name of your insulin and the concentration match your prescription.2. In some cases, the name of the insulin may be the same, but the concentration is different. The wrong concentration could result in unexpected and sometimes severe hyperglycemia or hypoglycemia.3. Know the “color” of…

UP TO 60 PERCENT OF PEOPLE WITH DIABETES will complain of numbness, tingling or pain in their toes or hands. These are symptoms of nerve damage known as diabetic neuropathy (DN). “Diabetic neuropathies are the most common form of non-traumatic neuropathies in industrialized nations,” said Dianna Quan, M.D., professor of neurology at the University of Colorado School of Medicine in Denver. “Things that sometimes go with diabetes such as smoking, high blood pressure, increased triglycerides and cholesterol are also bad for nerves.” The nerves There are three broad types of nerves: motor, autonomic and sensory. Sensory nerves carry information about sensations from various parts of the body. This includes pain, texture or temperature. Sensory nerves are the most commonly affected by DN. The nerves of the autonomic nervous system control…

Frozen Blackberry Lemonade MAKES 4 (1-CUP) SERVINGS Nutrients per Serving: Calories 152, Total Fat 0g, Saturated Fat 0g, Protein 1g, Carbohydrates 38g, Cholesterol 0mg, Dietary Fiber 4g, Sodium 5mg Dietary Exchange: 2½ Fruit 2 cups fresh or frozen blackberries1 cup water½ cup frozen lemonade concentrate¼ cup sugar Grated peel and juice of 1 lemon Ice cubes Grated lemon peel twists (optional) 1. Combine all ingredients in blender or food processor; blend until smooth. 2. Pour into 4 glasses. Serve immediately. Frozen Fizz MAKES 4 SERVINGS (ABOUT 1 CUP PER SERVING) Nutrients per Serving: Calories 21, Total Fat 0g, Saturated Fat 0g, Protein 0g, Carbohydrates 7g, Cholesterol 0mg, Dietary Fiber 1g, Sodium 61mg Dietary Exchange: ½ Fruit 2 cups (16 ounces) diet ginger ale, divided8 ounces frozen unsweetened strawberries2 tablespoons sugar…

IRON is a mineral used to make red blood cells, hemoglobin (the protein in red blood cells that carries oxygen) and myoglobin (the protein that carries oxygen in muscle). It plays a role in metabolism, collagen formation, immune system function and the production of neurotransmitters (brain chemicals) such as serotonin and dopamine. Despite iron’s many roles, the amount of iron in the body only adds up to roughly one teaspoon. We get iron from foods or supplements, and on average, we lose about one milligram of iron each day through intestinal blood loss, sweat and urine. Premenopausal women lose more iron than others through menstruation. Food sources of iron Iron from foods comes in two forms: heme and non-heme. Heme iron is found in animal foods, such as meat, poultry,…

How much do you know about diabetes and stress? Stress is one of the most important factors responsible for causing and worsening a variety of illnesses, including heart disease, cancer, stroke and diabetes. So how does stress affect diabetes? Take this quiz to find out. 1. How does stress affect your blood sugar? A. Stress does not affect blood sugar. B. Stress can lower blood sugar. C. Stress can raise blood sugar. D. Stress affects blood pressure but not blood sugar. 2. All the following are helpful ways to manage stress in diabetes EXCEPT: A. Exercise B. Meditation C. Laughter D. Self-isolation 3. Which of the following are some vital nutrients that can be helpful when managing stress? More than one answer may be correct. A. Magnesium B. Potassium C.…

A study recently published in American Medical Association Pediatrics says that the conventional way of measuring adolescent obesity is inadequate. The United States is experiencing an obesity epidemic and an alarming rise in rates of diabetes. Because the two phenomena are related and Type 2 diabetes has been occurring at even younger ages, it’s crucial for health care professionals to have reliable data on obesity in young people. The standard way of measuring obesity has been body-mass index (BMI), which is weight in kilograms divided by height in meters squared. It works quite well for adults, but not so well for children. The authors of the study used three calculations to compare BMI to other ways of measuring obesity. They found that the best overall body fat index to use…

THE AIM OF DIABETES TREATMENT is to bring blood sugar (“glucose”) to as close to normal as possible. But what is a normal blood sugar level and how can you achieve it? Defining the differences First, it is important to define the difference between “sugar” and “glucose.” “Sugar” is the general name for sweet carbohydrates that dissolve in water. “Carbohydrate” is a plant-based food made only of carbon, oxygen, and hydrogen. There are different kinds of sugars. The one our body uses most is called “glucose.” Other sugars we eat, like fructose from fruit or lactose from milk, are converted into glucose in our bodies. Then we can use them for energy. Our bodies also break down starches, which are sugars stuck together, into glucose. Blood sugar versus blood glucose…

Like everyone, you’re busy – and we kept that in mind when we selected recipes for this issue. Many of the recipes in Diabetic Cooking can be prepared in 30 minutes or less. Others require short preparation times followed by long cooking times. We’ve also included symbols to help you more easily find those recipes especially low in fat, sodium, and carbohydrates, and high in fiber. LOW-FAT RECIPE Contains 3 grams or fewer of fat per serving LOW-SODIUM RECIPE Contains 140 milligrams or fewer of sodium per serving LOW-CARBOHYDRATE RECIPE Contains 15 grams or fewer of carbohydrate per serving HIGH-FIBER RECIPE Contains 5 grams or more of fiber per serving…

Frozen Pineapple Fudge MAKES 4 (¼-CUP) SERVINGS Nutrients per Serving: Calories 83, Total Fat 1g, Saturated Fat 1g, Protein 5g, Carbohydrates 17g, Cholesterol 2mg, Dietary Fiber 1g, Sodium 65mg Dietary Exchange: 1 Bread/Starch ⅔ cup nonfat dry milk powder4 teaspoons unsweetened cocoa powder4 teaspoons sugar substitute1 cup unsweetened crushed canned pineapple Combine milk powder, cocoa and sugar substitute in medium bowl. Stir in pineapple until well combined. Pour into custard cups or ice cube trays and freeze 3 hours or until firm. Ice Cream Cake MAKES 16 SERVINGS Nutrients per Serving: Calories 118, Total Fat 5g, Saturated Fat 4g, Protein 2g, Carbohydrates 15g, Cholesterol 11mg, Dietary Fiber 1g, Sodium 35mg Dietary Exchange: 1 Bread/Starch, 1 Fat 5 crushed sugar cones3 tablespoons unsalted butter, melted2 pints (4 cups) no-sugar-added light ice…

NEARLY 70 PERCENT of Americans own a smartphone, and for individuals with diabetes, these devices – specifically phone apps – have become an integral part of their everyday lives because they house tools to help stay on a healthy diabetic track. “We usually see patients quarterly for appointments, which means the other 361 days of the year, they’re on their own,” says endocrinologist Amber Champion, MD, at Great Plains Health in North Platte, Nebraska. “They need to have the knowledge and tools to take care of themselves. Diabetes-related apps can be useful to help keep track of all the data and see it visually. They can also help educate and teach patients to spot trends and keep their data organized.” When it comes to apps, which ones are the best…

THERE ARE TIMES in life where we are called to ‘pull our weight’ in order to accomplish a task or meet requirements demanded of us. Other times it may be necessary to ‘push our weight’ around to command respect and be more on the assertive side. Psychologically these times come and go and are a part of the natural order of our external environment. Interestingly, what happens outside of ourselves is not always so far from the happenings of our very own internal environment. The same qualities of ‘pushing’ and ‘pulling’ are required of our physical body, and quite importantly so. The act of pushing and pulling each require unique, and opposing sets of muscle groups that may not be active while performing one or the other. The completion of…

Type 2 diabetes can be reversed, according to a new study published in the British medical journal Lancet. The secret? Weight loss. The researchers, who were from the University of Glasgow in Scotland, recruited 306 people with Type 2 diabetes from various medical practices throughout the United Kingdom. The subjects ranged in age from 20 to 65 and had had diabetes for no more than six years. None were using insulin. Researchers then assigned 149 of the participants to follow what they called a “Counterweight-Plus weight management program." The program began with a three-month period in which the subjects’ daily food intake was cut by about 800 calories. Physical activities went unchanged. The total intervention lasted one year. After the year was up, the researchers discovered that 46 percent of…

DIABETES CAN AFFECT just about any organ in the body, and the skin is no exception. With summer underway, it’s important to pay close attention to your diabetes control and take extra steps to keep your skin healthy. SUNBURN Having a sunburn looks as painful as it feels. Sunburn, which can occur in less than 15 minutes, is a result of overexposure to ultraviolet rays from the sun. Sunburned skin is red and painful, and may swell or develop blisters if the burn is severe. Besides being a risk for skin cancer and skin damage, sunburn puts a major stress on the body and can lead to high blood sugars. Tips to avoid sun overexposure • Use a broad-spectrum sunscreen with a sun protection factor (SPF) of at least 30.…

HEALTHY AND HOMEMADE: Does the summer heat have you hankering for the cool, refreshing taste of frozen yogurt or ice cream? Whether you favor a scoop of chocolate chip froyo (14 grams of carbohydrates per serving) or the sweet fruity flavor of berry ice cream (69 calories per serving), this collection of delectable low-calorie, low-fat, low-sodium recipes will surely delight! *Per serving Frozen Berry Ice Cream MAKES 8 (½-CUP) SERVINGS Nutrients per Serving: Calories 69, Total Fat 1g, Saturated Fat 1g, Protein 3g, Carbohydrates 15g, Cholesterol 0mg, Dietary Fiber 1g, Sodium 23mg Dietary Exchange: 1 Bread/Starch 8 ounces frozen unsweetened strawberries, partially thawed8 ounces frozen unsweetened peaches, partially thawed4 ounces frozen unsweetened blueberries, partially thawed6 packets sugar substitute2 teaspoons vanilla2 cups sugar-free, low-fat vanilla ice cream16 blueberries (optional)4 small strawberries,…

Double Berry Pops MAKES 6 POPS SERVING SIZE: 1 POP Nutrients per Serving: Calories 90, Total Fat 0g, Saturated Fat 0g, Protein 7g, Carbohydrates 15g, Cholesterol 0mg, Dietary Fiber 1g, Sodium 30mg Dietary Exchange: ½ Bread/Starch, ½ Fruit, ½ Meat 2 cups plain nonfat Greek yogurt, divided1 cup blueberries3 tablespoons sugar, divided6 (5-ounce) paper or plastic cups or pop molds1 cup sliced strawberries6 pop sticks 1. Combine 1 cup yogurt, blueberries and 1½ tablespoons sugar in blender or food processor; blend until smooth. 2. Pour mixture into cups. Freeze 2 hours. 3. Combine strawberries, remaining 1 cup yogurt and 1½ tablespoons sugar in blender or food processor; blend until smooth. 4. Pour mixture over blueberry layer in cups. Cover top of each cup with small piece of foil. Freeze 2…

GREENS AND BROCCOLI SALAD WITH PEPPY VINAIGRETTE MAKES 4 SERVINGS Nutrients per Serving: Calories 54, Total Fat 2g, Saturated Fat 1g, Protein 3g, Carbohydrates 9g, Cholesterol 0mg, Dietary Fiber 2g, Sodium 79mg Dietary Exchange: 2 Vegetable 4 sun-dried tomato halves (not packed in oil)3 cups torn leaf lettuce1½ cups broccoli florets1 cup sliced mushrooms⅓ cup sliced radishes2 tablespoons water1 tablespoon balsamic vinegar1 teaspoon vegetable oil¼ teaspoon chicken bouillon granules¼ teaspoon dried chervil or dried parsley¼ teaspoon dry mustard⅛ teaspoon ground red pepper 1. Pour boiling water over tomatoes in small bowl to cover. Let stand 5 minutes; drain. 2. Chop tomatoes. Combine tomatoes, lettuce, broccoli, mushrooms and radishes in large salad bowl. 3. Combine 2 tablespoons water, vinegar, oil, bouillon granules, chervil, mustard and red pepper in jar with tight-fitting…

Enlightened Ice Cream I SCREAM, YOU SCREAM, we all scream for ice cream! With Enlightened Ice Cream, you can feel good about indulging. Containing just 60-100 calories per serving, the ice cream is made with ingredients such as skim milk, monk fruit, and erythritol, giving the dessert a creamy and sweet taste with less fat and sugar and more protein and fiber than your usual frozen treat. Enlightened is sold in pint cartons and in bars. The majority of Enlightened’s products are gluten free. The ice cream is available in 27 delectable flavors, including six new varieties: Cookies & Cream, French Toast, Glazed Donut, Marshmallow Peanut Butter, Movie Night and S’mores. Enlightened can be found in the ice cream aisle of retailers such as Kroger, Publix, ShopRite, Sprouts, Target, Wegmans…