Indholdsfortegnelse for May/June 2019 i Diabetes Self-Management

Data from three large studies found that healthy American adults who eat less gluten have a higher risk for Type 2 diabetes. It is already known that people who adopt a gluten-free diet sometimes miss out on dietary fiber, B vitamins, iron and calcium. This research also found they had a lower intake of folic acid and magnesium and a less-healthy diet overall. A normal, gluten-containing diet may be healthier in the long run for people without gluten sensitivity. The data came from dietary questionnaires completed by health care workers for their own eating habits every other year beginning as early as 1984 until 2013. It included about 202,000 healthy participants. Gluten consumption was estimated based on the foods they consumed. During follow-up, 15,947 individuals developed Type 2 diabetes. The…

In the U.S. and around the world, there’s widespread concern that having Type 1 diabetes may interfere with how some children learn or perform in school. Yet according to the results of a new study, some of those fears may be unfounded. In fact, many children with Type 1 diabetes appear to perform better on certain tests than their peers without the condition. But as the study makes clear, there’s reason to fear that among children with diabetes, those with less-than-ideal blood glucose control won’t perform as well. Published in February 2019 in the Journal of the American Medical Association (JAMA), the study looked at scores on standardized tests among over 630,000 schoolchildren in Denmark. The sample included children from the second to the eighth grade, with an average age…

Spring has arrived—which means it’s not only time to get your home in order, it's time to spring clean your health routine as well. You owe it to yourself and your family to use spring as the ideal time to do a mid-year check up on your health. This will ensure you’re on track to meet your health, nutrition and exercise goals for managing diabetes throughout the rest of the year. Don’t know where to start? Use this list to “dust off” your plans and get a jump start on your springtime check-up. Doctor visit. You may already see your doctor frequently to monitor your diabetes, but if you haven’t been to the doctor’s office lately, then it’s time to make an appointment. Whether this is your annual check-up or…

Every day here at Diabetes Self-Management, we cover topics related to a particular aspect of diabetes or its treatment, a new study, a food trend or a device that can make your life easier. But every now and then, it can be useful to step back and take a look at the bigger picture of diabetes treatment and management. The innovations and changes in the treatment landscape in just the last few years have been mind-boggling, and even many health professionals are struggling to figure out the best way to use the latest drug and device offerings. To get a sense of where we are right now and where we’re headed in diabetes care, we asked experts from some of the top-rated hospitals in the U.S. the same five questions.…

BURGERS AND DOGS are typical barbeque fare, but the sky’s the limit when it comes to grilling! Branch out and give pork, fish and chicken a try, as well. If plant foods are more your style, no worries. Vegetables and tortillas cook up just fine on the grill–you’ll never even miss the meat! Sesame-Ginger Grilled Salmon MAKES 4 SERVINGS SERVING SIZE: 1 FILLET OR 3 OUNCES Nutrients per Serving: Calories 123, Total Fat 3g, Saturated Fat 1g, Protein 17g, Carbohydrates 7g, Cholesterol 44mg, Fiber <1g, Sodium 324mg Dietary Exchange: 3 Very Lean Meat, ½ Bread/Starch 1 tablespoon reduced-sodium soy sauce¼ cup fresh-squeezed orange juice (for best flavor)1 tablespoon horseradish mustard2 dashes cayenne pepper½ teaspoon ground ginger1 teaspoon minced garlic1 tablespoon honey4 boneless salmon fillets (3 ounces each)1 teaspoon toasted sesame…

SALADS are great when you’re trying to manage your weight, but sometimes you need to switch it up a bit. And you can with these side dishes of green vegetables and whole grains. Greens and grains add variety and nutrition, and as long as you keep an eye on portions, they’ll fit perfectly into your weight-control plan. Pair these dishes with your favorite chicken, fish or lean meat recipe to make mealtime something to look forward to! Springtime Panzanella with Asparagus MAKES 4 SERVINGS Nutrients per Serving: Calories 173, Total Fat 9g, Saturated Fat 2g, Protein 7g, Carbohydrates 19g, Cholesterol 2mg, Fiber 5g, Sodium 180mg Dietary Exchange: 1 Bread/Starch, 1 Vegetable, 2 Fat 2 tablespoons olive oil, divided2 cloves garlic, minced and divided3 slices whole-wheat bread, cut into 1-inch cubes1…

HAES principles include: • Celebrating body diversity.• Honoring differences in size, age, race, ethnicity, gender, disability, sexual orientation, class and other human attributes.• Valuing body knowledge and lived experience.• Challenging scientific and cultural assumptions.• Finding joy in moving one’s body and being physically active.• Eating in a flexible and attuned manner that values pleasure and honors internal cues of hunger, satiety and appetite while respecting the social conditions that frame eating options. HAES resources: • Body Respect: What Conventional Health Books Get Wrong, Leave Out, and Just Plain Fail to Understand about Weight by Linda Bacon and Lucy Aphramor• Association for Size Diversity and Health sizediversityandhealth.org Intuitive eating principles include four central themes: • Unconditional permission to eat.• Eating for physical rather than emotional reasons.• Reliance on internal hunger and…

Herbs for weight management HERBS AREN’T JUST POPULAR kitchen ingredients; they are also an essential component of alternative medicine and can help with weight management. Some work by increasing metabolism, while others regulate blood glucose levels, suppress appetite or inhibit the formation of fat cells. So, which are the best herbs to give your weight management efforts a delicious boost? Dandelion Every part of this wild plant is edible and provides nutritious benefits. In terms of weight management, dandelion tea is a great way to lose the bloat that comes from water retention. However, its benefits go beyond just reducing water weight. Its fiber content helps slow digestion, keeping you full longer and helping regulate your appetite. Dandelion also helps normalize blood sugar, so is particularly beneficial for diabetes self-management.…

Budget-friendly meal planning CONNECTING with family and friends over a healthy meal can be affordable, but it does require advanced planning. This column examines the best strategies for serving up budget-friendly and nutritious options at your next event. I love hosting parties for family and friends. Do you have tips for creating a healthy and budget-friendly event? Decide on your budget before planning the menu Determine what the budget is for the event in advance. The budget as well as the number of people you plan on hosting should be the main components in determining the menu. Shop seasonally To get the best price on produce, shop seasonally and think of items that are plentiful, which means they are typically offered at a lower price-point. Shop discount stores for dinnerware…

I am an avid griller. With the exception of a few snow days here in New England, I am armed with grill tools, marinades and BBQ-inspired recipes 12 months a year. Some of my family favorites include grilled swordfish and tuna steaks—each gently seasoned with olive oil, lemon, black pepper and salt; steak, chicken and pork also rank among our top mealtime choices. But grilling doesn’t only apply to the main course. In this issue of Diabetes Self-Management, Food Editor Amy Campbell, MS, RD, LDN, CDE, handpicks nearly two-dozen grilled veggie, main dish and fruit recipes and shares healthy grilling tips. Adding a bit of spice to the editorial lineup, nutrition and diabetes expert Lea Ann Holzmeister, RD, CDE, discusses a variety of ways to season and tenderize and offers…

ACE INHIBITORS A class of medicine usually used to treat high blood pressure. Angiotensin-converting enzyme (ACE) inhibitors also appear to protect people with diabetes from diabetic nephropathy (kidney disease). People with diabetes are especially prone to hypertension (defined as a blood pressure level of 140/90 mm Hg or greater). Hypertension increases the risk not only of heart disease and stroke but also of peripheral vascular disease, diabetic retinopathy (eye disease), diabetic nephropathy and possibly diabetic neuropathy (nerve disease). The American Diabetes Association (ADA) currently recommends a target blood pressure level of under 130/80 mm Hg in people with diabetes. The ADA recommends measures for lowering blood pressure, including weight loss, sodium restriction and exercise. When these measures aren’t enough, medications may be needed. There are several different classes of blood…

Avocado Smash MAKES ¾ CUP SERVING SIZE: 3 TABLESPOONS Nutrients per Serving: Calories 64, Total Fat 5g, Saturated Fat 1g, Protein 2g, Carbohydrates 4g, Cholesterol 0mg, Fiber 2g, Sodium 182mg Dietary Exchange: 1 Fat 1 ripe medium avocado, peeled and pitted1 tablespoon lime juice¼ cup plain nonfat Greek yogurt1 teaspoon Dijon mustard¼ teaspoon saltChopped fresh chives (optional) Roughly mash avocado with fork in shallow bowl. Stir in remaining ingredients and sprinkle with chives. Serve immediately. Tip: This dip is great with raw veggies, such as cucumber slices, celery sticks or red bell pepper strips. Try it with our Baked Lime Chili Corn Tortilla Chips, too! Hot Shrimp with Cool Salsa MAKES 4 SERVINGS SERVING SIZE: 3-4 LARGE SHRIMP WITH ¼ CUP SALSA Nutrients per Serving: Calories 132, Total Fat 2g,…

“Exercise is like medicine for people with diabetes,” says Jacqueline Shahar, a certified diabetes educator and clinical exercise physiologist at the Joslin Diabetes Center in Boston, Massachusetts. “When muscles contract, they require energy in the form of glucose. The more we exercise, the more glucose gets used and the better diabetes is controlled. Exercise increases muscle mass, which also helps people stay in better control.” Check out this list of ways people with diabetes can exercise and have fun while doing it. Walking Walking is a great workout. It’s easy to do, has a low risk of injury, requires no special equipment and can be done anytime and virtually anywhere (including indoor venues like malls and airports). Like most forms of cardiovascular exercise, it lowers cholesterol, blood pressure and blood…

Marinade is a medium used to prepare meat for cooking, usually grilling. Marinades enhance flavor when the meat absorbs some of the marinade and tenderizes the surface. Most supermarkets stock an array of herbed, curried, fruited and spiced marinades. Marinades are usually a mixture of an acid, salt, fruit or vegetables and spices used on meat, fish or other foods. Marinades affect the surface of the food, breaking down the proteins on the surface of the meat, making it more tender. Because marinades only penetrate the surface of the meat, they are best used on smaller cuts like steak and pork chops. However, using an injector to inject the marinade into the center of the meat can remedy this. While marinades are used to tenderize meats, brines are used to…

Mueller Ultra-Stick 9-Speed Hand Blender EATING healthfully is a key part of managing diabetes. But challenges come along with all that healthy eating, and one of them is time. Who has time to drag out the blender or food processor? And cleaning those gadgets? Forget it! It’s so much easier to order take-out, right? Not anymore! Meet the kitchen tool that you soon won’t be able to do without: the Mueller Ultra-Stick 9-Speed Hand Blender. Sometimes known as an immersion blender, this Mueller hand blender will make it possible to whip up tasty—and healthy—delights, such as smoothies, soups, tomato sauce, pesto, hummus, salad dressing, nut butters and scrambled eggs, in no time at all. This handy kitchen tool has an ergonomic grip that makes it easy to hold, plus an…

Americans are concerned about the rising cost of prescription medications. This is especially true when you have diabetes. In fact, individuals with diabetes have 2.3 times higher health care costs than those without diabetes. Additionally, one in seven health care dollars is spent on diabetes and its complications. Health care professionals and people with diabetes know that a large portion of the costs are medications for diabetes. While many other medications have less-expensive generic versions, when you have diabetes you may wonder when generic insulin will be available. The answer is complicated but offers some hope for reducing the cost of insulin. Definitions The U.S. Food and Drug Administration (FDA) is responsible for regulating food, medications, medical devices, cosmetics and tobacco products. Over time, there have been laws that have…

OUTDOOR GRILLING (or barbecuing) is a favorite summer pastime. And with summer right around the corner, chances are grill masters everywhere are itching to fire up the barbecue. Whether you prefer charcoal or gas, grilling is an easy way to get out of a hot kitchen. It can also be a healthful way of cooking, too, if you keep in mind the following pointers. 1 Clean your grill safely. A clean grill is important, especially since leftover food can attract bugs and rodents. But what you clean it with is probably even more important. Skip the wire bristle brush. Those bristles can easily break off, end up in your food and make their way into your stomach or intestines, causing some serious damage. Ditch the wire brush and, instead, choose…

WHAT’S BETTER than a juicy steak or piece of salmon cooked on the grill? A juicy steak or piece of salmon paired with one of these side dishes! Whether it’s a tender ear of corn, some down-home coleslaw or a healthy salad, each of these sides are a perfect complement for whatever you’re grilling up for friends and family. Grilled Stone Fruit Salad MAKES 4 SERVINGS Nutrients per Serving: Calories 119, Total Fat 6g, Saturated Fat 3g, Protein 4g, Carbohydrates 14g, Cholesterol 11mg, Fiber 2g, Sodium 91mg Dietary Exchange: 1 Fruit, ½ Meat, ½ Fat Nonstick cooking spray2 tablespoons fresh orange juice1 tablespoon lemon juice2 teaspoons canola oil1 teaspoon honey½ teaspoon Dijon mustard1 tablespoon finely chopped fresh mint1 medium peach, halved and pit removed1 medium nectarine, halved and pit removed1…

The pursuit of weight loss has created a billion-dollar industry, but it’s an industry that data trends suggest hasn’t really contributed to creating a leaner or even healthier America. According to the Centers for Disease Control and Prevention’s National Health and Nutrition Examination Survey, the prevalence of obesity in 2015-2016 in the United States was 39.8 percent among adults and 18.5 percent among youth. Traditional diet programs, while perhaps successful in the short term, have largely failed when it comes to long-term weight loss maintenance. Some research even suggests the direct association of frequent dieting with weight gain, begging the question, “Should you ditch dieting for good and try a different approach to improving wellness?” This spring, instead of focusing solely on weight loss, consider taking a new health-centered but…

THINK OF YOUR GUT as a river, or a creek. In a healthy stream, the water continuously runs, uninhibited. Flowing down a clear path, the water is often unclouded and debris can easily make its way downstream. Consider what tends to happen when a flowing river meets a beaver dam or a built-up pile of rocks—the water tends to pool, unable to flow, and passing debris gets caught. As water sits, there is a continual build-up of toxins, film, bacteria, debris and mud. Our guts experience a similar ebb and flow, which can lead to smooth passages and regular elimination or a build-up of toxins that become stuck, unable to move. It is oftentimes easier to maintain a clear path than it is to clear out the debris that creates…