Diabetes Bytes A Centennial Celebration Newsletter WINTER 2011
Diabetes in the Workplace
Tip Ask your diabetes educator to help if your feelings are overwhelming you or affecting the way you take care of yourself. They can suggest ways to help you cope with the difficult feelings or stress.
Diabetes affects almost 26 million people in the United States, and it stands to reason that many of those people work. The workplace can add to the challenges of managing diabetes in a number of ways. Here are some suggestions to help with diabetes on the job. 1) Carry your blood glucose meter with you to work. Especially if you are taking hypoglycemic agents or insulin. This will allow you to carry out your monitoring recommendations as well as spot-checking if the need arises. 2) Make healthy eating a priority. It is not wise to skip breakfast. Research your options for packing or buying healthy foods to eat at work. Keep with you portable, nonperishable foods that do not need refrigeration. Examples include canned fruit in its own juice, raisins, crackers, peanut butter. 3) Get up and move! Physical activity helps to lower and control your blood sugars. People who primarily sit at work will need to figure out ways to add movement into their day. Take the stairs instead of the elevator, park farther from the door or stretch at your desk. If you are on your feet most of the day, you may need to test more frequently to help prevent hypoglycemia or have a quick snack between meals.
Snacks for Thought • 1/4 quarter cup of plain M&Ms have 200 calories, 8 grams of fat and 27 grams of sugar • 6 cups of low-fat popcorn has about 160 calories, 1 gram of fat and no sugar
4) Work hours/shift. If you have an evening, or rotating shift, it can be challenging when it comes to planning. In general, you still need to match medications to your meals, no matter when those meals occur. One of our certified diabetes educators can help you prepare a regimen that will work for you. 5) Employee wellness programs. HMHP provides many wellness and education programs to help you learn about healthy lifestyle habits. Most programs are covered by insurance plans or are offered at a reduced rate for employees. Diabetes self-management programs are offered every month at all three HMHP hospitals and are accredited by the American Diabetes Association.
Tuscan Bean Soup Ingredients 1 tbsp olive oil 1 large onion , minced 2 medium garlic cloves , minced 1 small red bell pep‐ per , chopped 3 cups low fat unsalted chicken broth 1 cup tomatoes, chopped, choice, canned, FS 1 1/2cup beans, kidney, unsalted, fat free, canned , drained (or cannelini or navy beans) 2 tsp fresh thyme , chopped 1/2cup fresh chopped spinach (or escarole) 1 cup pasta, shells, small, enriched, cooked Heat oil over medium‐ high. Add onion and garlic and let settle for 5 minutes. Add the pepper and let sit for another 3 minutes. Pour in the broth, tomatoes, and beans and bring to a boil. Boil over low‐heat for 20 minutes. Add the thyme, spinach and cooked pasta and let boil for another 5 min‐ utes. Serving Size: 1 cup calories 145.9; total carb 20.5 g; dietary fiber 6.5; total fat 3.4 g; sodium 139.2 mg; dietary exchanges 1/2 fat, 1 starch, 1 vegetable
Flu and Pneumonia Shots Having the flu is extra risky for people with diabetes or other chronic health problems. In general, every person with diabetes needs a flu shot each year. The best time to get your flu shot is beginning in fall. The shot takes about two weeks to take effect. Also have the people you live with or spend a lot of time with get a flu shot too. You are less likely to get the flu if the people around you don't have it. If you have a cold or other respiratory illness, wait until you are healthy before getting your flu shot. Don't get a flu shot if you are allergic or suspect allergies. Precautions to help prevent flu include: cover your nose and mouth with a tissue when you cough or sneeze; wash hands often with soap and water, especially after you cough or sneeze; avoid touching your eyes, nose or mouth; if you get sick, limit contact with others to keep from infecting them. Flu symptoms can include: fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills, fatigue, and vomiting and diarrhea
Self-Management Classes St. Elizabeth - Diabetes Classroom 9 to 11:30 a.m. - Nov. 1-3 6 to 8:30 p.m. - Nov. 15-17, Dec. 13-15 St. Joseph - Classrooms 9 to 11:30 a.m. - Dec. 6-8 6 to 8:30 p.m. - Nov. 8-10, Jan. 10-12 St. Elizabeth Boardman - Azalea Room 9 to 11:30 a.m. - Nov. 29-Dec. 1, Jan. 24-26 To register or for more information, call 330-480-2676. New food to try! Chickpeas With 13 grams of fiber, 15 grams of protein in each cup, they count as 2 carb choices and 2 oz of lean protein. Plus they provide a great dose of folate, iron, magnesium potassium and zinc. Because they are a complex carbohydrate, they will help keep you full and prevent blood sugar spikes!