STAYING FIT AND HEALTHY DURING THE HOLIDAY SEASON
Last month, INSPIRITâ€™s focus was on Domestic Violence. This month, it will focus on Diabetes. Many in our IMVU community live with this disease. Many of you have shared with me how you are living productive lives with this disease. You shared how youâ€™ve changed your lifestyles, diets and have incorporated exercise into your daily lives. In doing some research about this disease, I found some interesting facts. Did you know? 25.8 million Children and adults in the United States, thatâ€™s 8.3% of the population, live with Diabetes? Of people diagnosed with diabetes, aged 20 years or older, Blacks have the highest percentage at 12.6%. Hispanics second at 11.8%, Asians at 8.4% and Whites at 7.1%. Diabetes can lead to complications, including Heart disease and stroke, High blood pressure, Blindness, Kidney disease, Neuropathy(nervous system disease) and Amputation. (all facts found with the American Diabetes Association) When it comes to blood sugar, A1C is an important number. A1C is a three-month average of blood sugar scores1. In general, for adults with type 2 diabetes, the American Diabetes Association suggests an A1C level of less than 7%2. There is the Type 1 and Type 2 diabetes. Treatments can include insulin shots or Metformin pills, just to name a few. Many are turning to Alternative Medicine also. Visit your health provider for testing and a treatment plan, if needed. For those that are living with Diabetes, changes in your lifestyle and diet are imperative. There are many support groups available on the internet. The American Diabetes Association is a good place to start, www. diabetes.org. I was recently diagnosed with Diabetes. I found out firsthand how this disease can attack your body. But with changes in my lifestyle and diet, this disease is being controlled. So if you have been diagnosed with Diabetes, living with Diabetes, or have a loved one living with this disease, I challenge you to find the information available to you to allow you to life a healthy and productive life. MinnesotaCoco INSPIRIT staffperson
KEEP HEALTHY DURING THE HOLIDAY SEASON Tis the season for overeating. With all the parties, dinners and festive celebrations this time of the year, there is no reason why we have to go into the new year looking like a jolly old elf with a round belly that shakes like a bowl full of jelly. Here are some tips to help you squeeze exercise time into your busy holiday schedule.
Keep things in perspective
Don’t try to start a weight loss program between Thanksgiving and New Year’s Day. The holidays are stressful enough without putting pressure on yourself to focus on exercise and fitness. Maintaining your current level of fitness during the holiday season is challenge, so start there. Be physically active to avoid or relieve the holiday stress.
Adjust fitness goals
For many people, keeping to your current fitness routine is difficult. Simply adjusting goals -- such as changing the number of workouts per week or adding to the miles you walk or run on the treadmill -- during the holidays can help you stay on track and go into the new year with a positive attitude.
Develop a holiday fitness plan
Take the time to plan out the next few weeks to be sure you’ve got workout time scheduled, among the other activities. Mark your workouts on the calendar and consider it as important as any other appointment. Get at least 30 minutes of moderate intensity physical activity daily, and more if possible. By physically seeing the complete holiday “picture” you can effectively schedule your personal time and the calendar makes you more accountable to your responsibilities (to others and yourself).
Although you have a plan, obstacles and challenges are inevitable. Take the time to think about the types of obstacles that will get in the way of your scheduled workouts. Once you’ve identified the obstacles, work on the solutions to overcome them. For example, try scheduling your workouts first thing in the morning before any other scheduling changes can occur. Or, add a 10-minute exercise break into your road trip.
One day at a time
Although you have a plan, things will inevitably need to change to accommodate unpredictable situations. Just take it one day at a time. If you miss a workout, figure out another time where you can realistically fit it in. If you can’t fit in a whole workout, do as much as you can in the time that you have available. Try breaking your workout into four 15-minute exercise blocks.
Reward yourself for your dedication to your fitness goals. Don’t get so caught up in the hectic nature of the season to lose sight of the small victories, like squeezing in a 10-minute walk between work and the office holiday party. Enjoy the time with your family and friends Involve your family in your workouts. Turn off the television and take a walk or bike ride with the kids to look at Christmas lights and holiday decorations in your neighborhood. Or, if the weather is nice, take a trip to a nearby park. Play some backyard football or Frisbee with children and adults before the big holiday dinner. Dance or exercise to your favorite holiday music. Make a New Year’s resolution with friends to start a daily walking group. http://www.tinker.af.mil/news/story.asp?id=123328159
Flying Tips from a
I recently had the experience of flying from Tampa to Los Angeles, with a layover in Atlanta, totaling about seven connecting flight? What if you have to stay ov
I follow one simple rule when traveling as a person with type 1 diabetes: Expect the best but prepare for the wors flyers know what to expect, but when you seldom
1. To get through security easier with your carry-on luggage, put all your travel-sized toiletries (three ounces or less) and in pull your bags from the line and sea
2. The max security befo identification out at all times, or you can forget getting to your gat
3. When you arrive at the x-ray section of security, you will need to take off your belt, shoes, and coat and place them in th Laptop computers must go into a separate bin. All of those items are placed on the conveyor belt and go
4. Make sure to have glucose tablets in every carry-on bag because you can’t take large amo
5. Always check your blood before you even get to the airport. Having an extreme low or high inside a stressful place such
6. If you wear a pump, take it off a couple of minutes before you go through security. Just put your pump in the bin and let
7. After making it through security, purchase a sugary drink with a twist-off cap. That way you can re-seal the 8. Remember to keep a Kwik Pen in your carry-on
9. Glucose meters are small and compact, so I encourage you to have at least two with you for the trip and an ext
10. When in doubt, do not try to hide anything diabetes-related from the security people because you are either embarrass their job, and don’t get upset at them
11. If you have a pump, turn your alert sound to “Vibrate” to make it sound more like a phone
12. Have some type proof of your diabetes and prescriptions for medical supplies in case you are caught in a
After going on your first trip, take a moment and write down everything you needed. Then prepare you
a Fellow Diabetic Survivor
hours spent in airports or up in the sky. To prepare for such a trip, you have to ask yourself a lot of “What if” questions. What if your plane is delayed? What if you miss your ver an extra night? What if your pump fails? What if you are on the tarmac for four hours and you go low?
st. The days of flying the friendly skies are long gone. Air travel today can be a little bit scary, inconvenient, and frustrating, all of which can affect your stress level. Frequent m travel by air and you have diabetes, the experience can be a little daunting if you haven’t prepared properly.
re a few suggestions to help make traveling by air a little more tolerable.
nsulin into one quart-size, clear plastic, zip-top bag. You will be placing that bag into a bin when you arrive at security, so have it easily accessible. Believe me, it is a real pain to have them arch all of your belongings because you left your toiletries and insulin in one of your carry-on bags.
ximum number of carry-on bags allowed on the plane is two. To get through ore boarding the plane, you have to get ready to be searched and have proper te on time. So have your airplane ticket and your driver’s license or passport in your hand before approaching the security guard.
he provided plastic bin. You will also have to put your phone and anything in your pockets, especially anything metal, in the plastic bin, along with your clear plastic toiletries/insulin bag. o through the x-ray machine. You yourself have the choice to go through a scanner or undergo a pat-down. I suggest the scanner because it is painless and a lot quicker.
ounts of liquids through security. Glucose tablets take almost no room, and you can never have too many. Remember, low blood sugar can strike at any time.
h as an airport is never convenient. By checking before you leave your home and adjusting for whatever your blood sugar level is, you can all but eliminate any problems happening while you are checking in at the airport.
t it go through with your other goods. This way, the security staff won’t pull you aside and pat you down for having something in your pocket. Trust me, they will, and the pat-downs today are a great deal more “personal” than they use to be.
e drink if you don’t need to drink it all before the flight, rather than having to throw it away. Going “low” while on an airplane can be scary if you are not properly prepared. bag, not in a bag that you checked at the ticket counter. You need to have the pen close by in case you have to use it.
tra supply of test trips stored in separate carry-on bags. This way, if a bag gets lost or stolen, you have a back-up. Follow the same procedure with extra supplies for your pump.
sed or don’t want to hold up the line. It is better to explain your situation than have them view you as a threat. Try to remember that the people searching you at the airport are just doing m for following government-mandated regulations. These procedures are designed to keep us all safe.
e. People on planes get uneasy when they hear strange “beeping noises,” which is completely understandable. Also, don’t forget extra batteries for your pump.
a bind and needed to go to a pharmacy to purchase either insulin or needles while on your trip. Documents such as these take up no room, but could be critical to your trip.
ur “future trip” checklist, which will make things go some much faster and smoother the next time you travel. As I said before, expect the best but prepare for the worst.
ON THE COVER CLASSYNFYNE4U Classynfyne4u enjoys movies, reading, dancing, helping vets and being an ear for those on the net. To help her stay fit during the winter / holiday season she continues her walking routine, excercise at home, eats balanced meals and drinks plenty of water. Classynfyne4u has been diagnosed with type 2 diabetes for three years and offers this advice for anyone who has decided to change their lifestyle for better health and wellness: Do not wait to hear from your doctor that you have to eat healthy or you being diagnosed with something, we have the tool within us to change our habits. Therefore, as the elect of God, holy and beloved, put on tender mercies, kindness, humility, meekness, longsuffering; Colossians 3:12 Kind hearts are the gardens, kind thoughts are the roots, kind words are the flowers, kind deeds are the fruits.
Roasted Tomato and Vegetable Soup Recipe Recipe Tip: Prep Time: 30 mins Cook Time: 25 mins Total Time: 55 mins Servings: 8 Ingredients • 1 tablespoon oil, olive • 1 medium onion(s), chopped • 1 stalk(s) celery, sliced • 1 medium carrot(s), chopped • 1 teaspoon garlic, minced • 3 can(s) broth, chicken, less sodium, 14 ounces each • 2 cup(s) squash, butternut, cutup, peeled, and seeded • 14 1/2 ounce(s) tomatoes, fireroasted, diced, or diced tomatoes, undrained • 1 can(s) beans, white kidney, 1519 ounces, rinsed and drained • 1 small zucchini, halved lengthwise and sliced • 1 cup(s) broccoli florets • 1 tablespoon oregano, fresh, or 2 teaspoons dried oregano, crushed • 1/4 teaspoon salt • 1/4 teaspoon pepper, black • cheese, shredded Parmesan
Slow Cooker Version: Omit olive oil. In a 3 1/2- to 4-quart slow cooker combine onion, celery, carrot, garlic, broth, squash, tomatoes, beans and dried oregano (if using). Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using low-heat setting, turn cooker to high-heat setting. Add zucchini, broccoli, fresh oregano (if using), salt and pepper. Cover and cook 30 minutes more. Serve as above. Preparation 1.In a 4-quart Dutch oven, heat oil over medium heat. Add onion, celery, carrots, and garlic; cook for 5 minutes. 2. Stir in broth, squash, and undrained tomatoes. Bring to boiling; reduce heat. Cover and simmer for 20 minutes. Add beans, zucchini, broccoli, oregano, salt, and pepper; cook for 5 minutes more. If desired, sprinkle each serving with Parmesan cheese. Nutritional Info (Per serving): Calories: 92, Saturated Fat: 0g, Sodium: 641mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 16g, Cholesterol: 0mg, Protein: 6g Diabetic Exchanges: Vegetable: 1, Starch: 0.5, Lean Meat: 0.5 Carb Choices: 1
Mark Austin’s Story Name: Mark Austin Occupation: Optician Mark Austin is a 43 year old Contact Lens Optician who has been living with type 1 diabetes for 29 years.
Aged 14, Mark was displaying the classic symptoms of diabetes such as extreme thirst, fatigue and a dramatic loss of weight. Mark carefully monitors his blood sugar levels but it wasn’t until he started using a Contour USB blood glucose meter that his worries over certain daily activities, such as sports, meetings and sleeping, reduced. Running sugars high to avoid hypos The two main areas of Mark’s life that have been affected by his diabetes are his work and sports such as his regular football games. Working days are busy for Mark; when not seeing patients he is often committed to attending various meetings. Meetings were a concern for Mark and to prevent hypos from occurring, he used to ensure his blood sugar levels were sufficiently high. This wasn’t an ideal solution, even in the short term, as the high blood glucose levels would affect his concentration and performance. Hypos at night were a further worry for Mark and he would occasionally wake up sweating and shaking. The shock would often lead Mark to overcompensate for the hypo by eating too
During times of stress and illness, Mark has found that his new glucose monitor has helped him to record variations in his blood sugar over these difficult periods. Mark likes the GlucoFacts software as it allows him to email his results to his healthcare team, which can help particularly between regular check-ups. This means that if an issue comes up which needs attention; Mark can easily upload his latest test results and email them to his health team. Markâ€™s impression of his Contour USB meter Markâ€™s Contour USB meter has helped to take away a lot of stress and uncertainty he used to experience. Whilst Mark has had diabetes for 29 years, he feels the Contour USB will also be particularly useful for someone who has been newly diagnosed and is trying to get to grips with managing their diabetes, as the meter could help to reduce some of the stress and worry that comes with a blood testing regime.
Diabetes and Exercise People with diabetes are encouraged to exercise regularly for better blood sugar control and to reduce the risk of cardiovascular diseases. The reason for this is that muscles which are working use more glucose than those that are resting. Muscle movement leads to greater sugar uptake by muscle cells and lower blood sugar levels. Additional benefits of exercise include a healthier heart, better weight control and stress management. Exercise is the common term used to describe any bodily activity that enhances or maintains physical fitness and overall health and wellness. Why is exercise important? As well as strengthening the cardiovascular system and the bodyâ€™s muscles, many people exercise to keep fit, lose or maintain a healthy weight, sharpen their athletic skills, or purely for enjoyment. Frequent and regular physical exercise is recommended for people of all ages as it boosts the immune system and helps protect against conditions such as: Heart disease Stroke Type 2 diabetes Cancer and other major illnesses
Read more.. http://www.diabetes.co.uk/exercise-for-diabetics.html
What Fitness Has Done For Me At the age of 53, I found myself having to think very seriously about my health. I was diabetic (diagnosed at the age of 37) and was taking 60 units nph insulin and a second shot of regular insulin every day. I was sixty pounds overweight and sedentary. I didn’t pay attention to exercise, and my diet was very unhealthy. I ate out at restaurants too often and I was making very poor food choices. My diabetes was out of control, and I was afraid of having to face a third laser surgery for my eyes. It was time to do something. I began reading voraciously about diet, exercise and nutrition, and then I began putting the information to use. I purchased a HealthRider bike and began to exercise. It wasn’t easy at first. In the beginning, I could only manage to exercise for two minutes without becoming out of breath. But I persisted, exercising in two-minute sessions six to eight times per day. My resolve began to pay off. Soon I could easily exercise for forty minutes at a time. I bought a heart rate monitor and increased my resistance until I was able to raise and maintain my heart rate at 70-80% of maximum for forty minutes. When the weather became warmer, I added variety to my workouts by walking 3-5 miles per day. I also altered my diet. I became more aware of portion sizes and the types of foods I ate. I purchased a digital scale to weigh my foods, and an accurate scale to weigh myself. I followed the Food Pyramid very closely to make sure I was eating a balanced diet, and I cut down eating at restaurants to twice per week. Breakfast on a typical day would consist of oatmeal with raisins and 1-% milk, ½ a grapefruit and a banana. For lunch, I’d have a turkey, tuna, or egg salad sandwich (made with light mayonnaise) and an apple. My midday snack was usually a piece of fresh fruit. Dinner would consist of pasta, baked chicken breast, extra lean pork (fat removed), or extra lean hamburger with a baked potato, and 2 servings of fresh vegetables. For quick meals, I’d have a Weight Watcher’s® or Lean Cuisine® meal, adding a baked potato (with a small amount of lower fat margarine), and two portions of fresh vegetables. I’d satisfy my sweet tooth and get a serving of fruit in at dessert with sugarless Jell-O® made with canned fruit. And when I did eat out, I’d make healthier choices: At Burger King® , I’d choose the BK Broiler, at Wendy’s® , I’d have the Chicken Wraps, and at Papa Gino’s® , the Turkey Club Wrap. After only six months of following this program, I’d lost thirty-five pounds (about one pound per week), and with my doctor’s permission, I was able to discontinue my intake of insulin and take pills instead. Now, five years after starting my diet and exercise program, I have maintained a seventy pound weight loss. My waist has gone from 44” to 36”, and my cholesterol has dropped from 200 to 142. I subscribe to numerous health letters to stay informed about diet, cooking and exercise, and I continue to make healthy eating and exercise a part of my life. Living healthy has now become a way of life for me. I can honestly say that by starting a fitness program, I have not only improved my life, but I may have saved my life as well. Arnold J. Gold
Diabetes and Emotions A person’s emotional needs and problems are an important component of overall health and an integral component of Diabetes management. Physical health and mental health are interrelated, and each affects the other. It’s undoubtedly more difficult to comply with your Diabetes treatment plan when you feel physically and emotionally distressed. Counseling and education can improve the relationship between Diabetes and life. And, if Diabetics, their families and friends all know what to expect, difficult days and blood sugar related mood swings can be managed successfully. We have all experienced the symptoms of sluggishness and fatigue (i.e. high blood sugars), which affect our Diabetes maintenance, as do regular exercise or taking medications, both of which are important for minimizing our risks of Diabetes-related complications and for improving our mental health. Emotional stress due to Diabetes can be detrimental. For example, any type of stress (even just making it through the holiday season) can suppress the body’s immune function and increase the likelihood of getting sick- mostly due to the increase in cortisol levels. Furthermore, emotional stress leads to the secretion of many hormones that can counteract the actions of insulin and disrupt blood sugar control. These stress-induced emotions often lead to both low (irritability) or high (unmotivated) blood sugar levels, which may disrupt our emotional states, relationships, eating habits, exercise and daily routines. People with diabetes often respond emotionally to their hormone levels, and may experience strong mood swings. A person with diabetes may suddenly express long-withheld emotions, at times feverishly. Sometimes, diabetics may be unaware of severe mood swings; and then act as if their current emotions/feelings will not affect long-term decisions. Furthermore, emotional outbursts may follow minor events. Often, low blood sugar results in a temporary personality change of belligerence or extreme irritability. A person with diabetes may criticize or announce an unusual decision to family members, friends or colleagues ... and then quickly forget these conversations. Family members, friends and business associates affected by such hasty decisions may respond with their own emotions. Eventually, they stop trusting the diabetic person or begin monitoring the diabetic person more closely than is healthy for either the diabetic or family member/friend/associate. As they happen, emotional conflicts can spiral to create relationship turmoil. There have been several studies that suggest people with diabetes are more likely to suffer from depression. Depression is an illness affecting both your mind and your body. When in a depressed state, you may feel sad, lethargic, apathetic toward your self-care, or downright uninterested in everything. Obviously, you can see that it is very difficult to manage your diabetes and stay healthy when you’re depressed. Read More http://denverdiabetescounseling.com/emotions_and_di_8.html
Seared Shrimp with Ginger Stir- Fried Vegetables 8 ouncespeeled and deveined medium shrimp pinch of coarsely ground sea salt pinch of freshly ground black pepper 1 1/3 tablespoonscanola oil 1/4 cupslime juice 2 2/3 tablespoonscrushed fresh ginger 1 1/3 tablespoonscornstarch 1 1/3 tablespoonsminced garlic 1 1/3 tablespoonstoasted sesame oil 4 cupsbroccoli florets 2 cupssnow peas 2 cupsmatchstick-cut carrots 2 cupswhole shiitake mushrooms 2 2/3 tablespoonslow-sodium soy sauce 1/2 cupswater
DIRECTIONS Season the shrimp to taste with salt and pepper. Heat the canola oil in a large heavy skillet over high heat. The pan should be as hot as possible. Place the shrimp in the pan and sear for 45 to 60 seconds. Remove and set aside. In a large bowl, blend the lime juice, ginger, cornstarch, garlic, and sesame oil until the cornstarch is dissolved. Mix in the broccoli, peas, carrots, and mushrooms, tossing to lightly coat. In the same pan used for the shrimp, cook the vegetables for 2 minutes, stirring constantly. Stir in the soy sauce and water. Cook for about 10 minutes, or until the vegetables are crisp-tender. Place the vegetables on a plate and top with the shrimp.
CALORIES 249 CAL FAT 11.4 G SATURATED FAT 1.3 G SODIUM 653.3 MG CARBOHYDRATES 20.7 G TOTAL SUGARS 5.4 G DIETARY FIBER 5.4 G PROTEIN 17.3 G
Recipe from Diabetes Prevention Magazine
What Are the Symptoms of Diabetes? People with type 2 diabetes often do not have any symptoms. When symptoms do occur, they are often ignored because they may not seem serious. Symptoms in type 1 diabetes usually come on much more suddenly and are often severe. Understanding Diabetes Find out more about diabetes: Basics Symptoms, Diagnosis and Treatment andPrevention Common symptoms of diabetes include: Excessive thirst and appetite Increased urination (sometimes as often as every hour) Unusual weight loss or gain Fatigue Nausea, perhaps vomiting Blurred vision In women, frequent vaginal infections In men and women, yeast infections Dry mouth Slow-healing sores or cuts Itching skin, especially in the groin or vaginal area Call Your Doctor About Diabetes If: You feel nauseated, weak, and excessively thirsty; are urinating very frequently; have abdominal pain You are breathing more deeply and rapidly than normal -- perhaps with sweet breath that smells like nail polish remover -you need immediate medical attention for ketoacidosis -- a potentially deadly complication of type 1 diabetes. If you are having weakness or fainting spells; are experiencing a rapid heartbeat, trembling, and excessive sweating; and feel irritable, hungry, or suddenly drowsy. You could be developing hypoglycemia -- low blood sugar that can occur with diabetes treatment. Follow your treatment plan for what to do if you develop hypoglycemia. http://diabetes.webmd.com/understanding-diabetes-symptoms
Mango-Strawberry Smoothie Recipe Ingredients • 1 1/2 cup(s) orange juice • 1/2 package(s) tofu, silken-style firm, light • 1 mango(es), pitted, peeled and cut up • 1 cup(s) strawberries, unsweetened whole • orange(s), sections • mango(es), chunks Preparation In a blender, combine orange juice, tofu, the cut-up mango, and the 1 cup strawberries. Cover and blend until smooth. If desired, for garnish, thread additional mango chunks, strawberries, and orange sections on 3 small skewers. Add a skewer to each serving. Serve immediately. Nutritional Info (Per serving): Calories: 142, Saturated Fat: 0g, Sodium: 52mg, Dietary Fiber: 2g, Total Fat: 1g, Carbs: 30g, Cholesterol: 0mg, Protein: 5g Diabetes Exchanges: Fruit: 2, Lean Meat: 0.5 Carb Choices: 2 http://www.everydayhealth.com/health-report/health-recipe/mangostrawberry-smoothie.aspx
Diabetes and Walking: Small Steps, Big Difference Exercise is an important part of managing diabetes, and walking is one of the best options. It’s easy to get started, and it can fit into any schedule. By Hedy Marks, MPH, and Mikel Theobald Medically reviewed by Farrokh Sohrabi, MD For people with type 2 diabetes, regular physical activity is especially important because of the huge impact it has on maintaining healthy blood sugar levels. “A 20- to 30-minute walk can help lower blood sugar for 24 hours,” says Tami Ross, RD, LD, president-elect of the American Association of Diabetes Educators. Not only can exercise make you feel better, but it can also help prevent many complications of diabetes. And you don’t have to run five miles a day or lift heavy weights at the gym to benefit from it. Brisk walking — fast enough to break a light sweat and get your heart beating faster — on a regular basis can make a big difference in your overall health and how well you manage your diabetes.
The Benefits of Walking Walking is easy, costs practically nothing (aside from a good pair of walking shoes), and can be done almost anywhere. When you have diabetes, the advantages of walking include: Improved blood sugar control Lower blood pressure Improved cholesterol — lower bad cholesterol and higher good cholesterol Fewer diabetes-related complications, such as heart disease and stroke Weight loss and weight maintenance Improved circulation and movement Stress relief, better sleep, and an overall feeling of well-being
Walking Recommendations for Diabetes
The current recommendation for exercise for people with diabetes is to get at least 30 minutes of aerobic exercise on most days of the week. Ross suggests thinking of exercise as a kind of “extended-release medicine.” That’s because 30 minutes of exercise can provide benefits for 24 hours — a good reason to not skip a day. If you’re not used to exercise, even walking, you’ll need to start slowly and build up to the suggested 30 minutes. Aim for 10 minutes a day the first week and gradually add more time as your energy allows. Try to walk three to five minutes longer each week, until you reach the goal of at least 30 minutes five days a week. Keep in mind that your total walking time can be broken up to include a 10-minute walk to the grocery store, a 10-minute walk around the block, and 10 minutes of mowing the lawn. The key is to move consistently during each 10-minute time span.
Gearing Up for Walking Taking steps to ensure foot health is essential to a walking routine because diabetes makes you more prone to foot infections. Be sure to buy walking shoes that fit properly. Choose shoes that are sturdy yet comfortable and that provide plenty of support. Consult a specialist at a walking or running shoe store and let him or her know that you have diabetes so that you can get recommendations on the best design and fit for you. A doctor who specializes in foot care (podiatrist) can also suggest good walking shoes. Next, consider these extras that can make walking more comfortable and more fun: Good socks. Choose proper-fitting socks that won’t bunch up or move around in your shoe. Choose fabrics that wick away moisture from your feet to keep them from getting damp. A pedometer. This small, wearable device can help you track how many steps you take. Experts suggest that you build up to 10,000 steps a day — the equivalent of five miles. Don’t worry about reaching “five figures” right off the bat — even 4,000 to 5,000 steps a day can yield great health benefits, so pick a goal that’s right for you and build on it as your endurance increases. A walking buddy. Walking can be more fun if you do it with someone else. Plus, a walking buddy can help keep you motivated. Exercise log. Track your progress by keeping an exercise log book. Be sure to record your blood sugar levels before and after you walk so you can see how it affects your levels.
Other Important Walking Tips
Before you start any exercise routine, including walking, it’s important to get your doctor’s blessing. Here are some other important tips to keep you healthy and safe: Schedule your walk 30 to 60 minutes after a meal. Check your blood sugar before you exercise. If it’s under 100 milligrams/deciliter (mg/dL), have a snack before getting started and then wait until it’s above 100 mg/dL to start your walk. Check your feet for blisters, bumps, cuts, sores, or redness before and after every walk. If you notice any problems with your feet, don’t walk that day and call your doctor. You may want to try swimming or another form of exercise until your feet heal. Stretch before you walk. Drink plenty of water before, during, and after your walk to stay hydrated. Bring glucose tablets or a snack or drink, such as hard candy, fruit juice, or regular soda, in case your blood sugar drops while you’re walking. Wear a medical identification bracelet or necklace and carry personal identification with you. Walk in a safe place, away from traffic and with other people around. If the weather isn’t cooperating, take a walk at the mall. Walking is an easy way to help control your diabetes and get in shape. Make a plan, find a friend, and get moving! http://www.everydayhealth.com/health-report/type-2-diabetes-control/type-2-diabetes-and-walking-small-steps.aspx
DIET AND HEALTHY EATING
Learning what to eat, how much to eat, and when to eat is a key part of learning to take care of your blood sugar levels. Choosing your food wisely can help you feel better from day to day, lose weight if you need to, and lower your risk of heart disease, stroke, and other problems caused by diabetes. A healthy diet doesn’t mean you have to deprive yourself of all your favorite foods. Learn more about what’s right for you—a healthy diet that includes moderate amounts of your favorite dishes.
Choosing Healthy Foods
The thought of a diet can feel overwhelming when you’re learning to manage your type 2 diabetes. However, diet is not only about eating less of the foods that you love or about losing weight—it’s also about making some simple lifestyle changes that you can enjoy and stay with. You may be surprised to find that you can eat right while still eating many of the foods that you like. When you have type 2 diabetes, eating well-balanced meals in the correct amounts can help you manage your blood sugar levels.
Using smart-food principles
There always seems to be a story in the media about a food that’s just been found to be good or bad for you. Some basic principles have weathered the fad diets and stood the test of time. Here are some healthful food choices that you and your family can depend on: Eat lots of vegetables and fruits. To get good variety, choose from the rainbow of colors available. Eat lowstarch or nonstarchy vegetables, such as spinach, carrots, broccoli, or green beans, with meals. Choose whole-grain foods over processed-grain products. Try brown rice with your stir-fry or whole-wheat spaghetti with your favorite pasta sauce. Include dried beans, like kidney or pinto beans, and lentils in your meals. Include fish in your meals 2 to 3 times a week. Choose lean meats. For example, cuts of beef and pork that end in “loin,” such as pork loin and sirloin, are good choices. Remove the skin from chicken and turkey. Choose nonfat dairy, such as skim milk, nonfat yogurt, and nonfat cheese. Choose water and calorie-free diet drinks instead of regular soda, fruit punch, sweet tea, and other sugarsweetened drinks. Cook with liquid oils instead of solid fats, which can be high in saturated and trans fats. Remember that all fats are high in calories. If you’re trying to lose weight, watch your portion sizes of added fats. Cut back on high-calorie snacks and desserts, such as chips, cookies, cakes, and full-fat ice cream. If you eat too much, you can gain weight, even if what you’re eating is healthful, so watch your portion sizes.
Meet Jack Jack is a 42 year old bachelor, newly diagnosed with type 2 diabetes. He is 5’11” and weighs 348 pounds. His hemoglobin A1C is 8.1 and he came to me in denial that he had diabetes, despite his doctor telling him he did. He was started on Metformin, 500 mg twice a day. Patient is not currently exercising, but has belonged to a health club in the past. Patient works in sedentary job for 8 to 10 hours per day. His diet history revealed: Breakfast — often skips or grabs an “apple crunch” muffin and banana with black coffee from coffee shop (110 grams carbohydrate) Lunch — double cheeseburger, large fries, and 1 medium regular coke (146 grams carbohydrate) Dinner — Italian footlong sub on white bread, potato chips, and 1 medium regular coke (160 grams carbohydrate) Snacks included apples, cookies, and peanuts Patient drinks 2 regular sodas per day and consumes 3 to 5 regular beers and 2 to 3 vodka and cranberry drinks per week. At our first visit we discussed criteria for diagnosis of diabetes and patient accepted his diagnosis. General healthy eating recommendations were given. Patient was educated on simple carbohydrate counting and label reading. Meal and snack suggestions were given. Patient was instructed to aim for 60 grams of carbohydrate or less per meal. Patient set the following goals: Stop drinking regular soda — all drinks will be unsweetened. Take lunch to work 2 days per week. Eat 3 meals per day (no more skipping breakfast). Walk 15 minutes — 3 days per week. Track food intake via “Lose It” on his iPhone I continued to see Jack monthly over the next 4 months. He did well meeting goals and even started making breakfast at home. He was having the most difficulty meeting his exercise goal. He stopped drinking regular soda, decreased alcohol consumption, and changed to light beer. He ate 3 meals per day and took his lunch to work almost daily. He did very well tracking his food intake on his iPhone.
One Month Later
Jack had lost 8 pounds. His carbohydrate intake went from around 140 grams per meal to no more than 60 grams per meal. Jack decreased his overall calorie intake as well. His food records looked like this: Breakfast — 1 egg, turkey sausage patty, and 1 slice 2% cheese on a whole grain sandwich thin, 1 cup strawberries (Jack was making breakfast at home) Lunch — turkey sandwich with mustard, lettuce, tomato on a whole grain sandwich thin, 6 ounces light yogurt or 20 baked potato chips, 1 small apple (taking lunch to work 4 days per week) Dinner — Green salad with grilled chicken breast and olive oil and vinegar dressing, 1 slice rye bread, 1 sugar free ice cream bar (at home) Snacks — included peanuts, cottage cheese, and 2 dark chocolate squares. Drinks water and Crystal Light. Drinking 4 light beers and 3 vodka and sodas per week.
Four Months Later
Jack weighed 327 pounds and had lost 21 pounds (about 6% of body weight). His food records looked similar to above, but he had decreased his alcohol intake to twice a month for a total of 8 light beers per month. He rejoined a health club and was using a treadmill 30 minutes 3 days per week and lifting weights 2 days per week for 30 minutes. His hemoglobin A1C decreased to 5.8% and he was taken off Metformin. Jack weighed 298 pounds and his hemoglobin A1C was 5.7%. He remained off Metformin. He continued with the healthy eating plan, tracking on his phone, and exercising. He was doing well, but admitted he had some bad days when he went to parties or football games and ate stadium food. However, he got back on track the next day and didn’t let it ruin his success story. No one is perfect or eats perfectly every day. Jack has a lot to be proud of with his weight loss, decreased blood glucose levels, and getting off of his diabetes medication. He told me he wasn’t happy he got diabetes, but it had made him become a healthier person, which he may not have done without the diagnosis. He is very happy with his weight loss and says he has more energy. His friends and family are supportive as well. Jack is a great example of a regular person making changes that fit his lifestyle. NOTE: The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to diabetes or another medical condition. Please contact your physician or medical professional with any questions and concerns about your medical condition. http://www.dlife.com/diabetes-food-and-fitness/what_do_i_eat/lara_rondinelli/success_story
Vegetable stir-fry with a
Asian style sauce.
1 In small bowl, place dried mushrooms. 2 Boil water. Pour over Prep Time: 20 minutes mushrooms. Let sit 30 minCook Time: 10 minutes utes to rehydrate. Difficulty: INTERMEDI3 Put the mushrooms in a ATE heatproof bowl and pour the boiling water on top. Let sit for 30 minutes. 4 Remove mushrooms from Servings Ingredients water. Chop. 2 oz dried shiitake mush5 Strain mushroom liquid rooms through fine sieve. Reserve 1/4 cup cold water liquid in small bowl. 1 tbsp low sodium soy 6 Add soy sauce, garlic, and sauce ginger root to mushroom liq2 medium garlic cloves , uid. 7 In wok or large skillet, minced 1 1/2 tsp fresh ginger root , heat oil over medium-high. Add mushrooms, bok choy, grated red pepper, carrots, and 2 tbsp canola oil broccoli. Stir fry 3 minutes. 2 cup chopped bok choy 8 Reduce heat and add the (baby bok choy preferred) mushroom sauce. Contin1 medium red bell peppers , ue cooking until the sauce seeded and julienned thickens and vegetables are still crisp. 1/2 fresh carrots , slice di-
agonally into thin pieces
Dietary Fiber 4.7 g Sugars 2.6 g Total Fat 8.1 g Saturated Fat 0.6 g Unsaturated Fat 7.4 g Potassium 277.9 mg Protein 7.5 g Sodium 149.7 mg Dietary Exchanges 1 1/4 Fat, 3 1/4 Vegetable See the Detailed Nutritional Analysis Powered by ESHA
Lentil and Black Bean Soup Ingredients:
Preparation: Per Serving: Calories 127, Calories from Fat 14, Total Fat 1.6g (sat 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g
In a large pot, heat oil on 2 tsp canola oil medium heat. SautĂŠ on1 1/2 cups finely ions, celery, and garlic chopped onion until softened, about 4-5 1 large celery stalk, minutes. Sprinkle cumin diced and chili powder, cook for 2 cloves garlic, minced 1 minute until fragrant. 1 tbsp ground cumin Add lentils, black beans, 1 tbsp chili powder tomatoes and broth. Bring 1 cup green lentils, to a boil, then cover and rinsed and picked simmer for 25 minutes, or through until lentils are tender. 2 15-ounce cans reServes 8 duced-sodium black beans, drained and rinsed 1 14.5-ounce can diced tomatoes 4 cups fat-free, low-sodium vegetable or chicken broth http://lowfatcooking.about.com/od/soup1/r/lentibbsoup.htm
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InSpirit Health and Wellness Magazine Nov 2012