Today's tips come from Bonnie Grenier, one of our RN Diabetes Educators. She has put together some helpful suggestions for eating healthy on a budget. Don't let financial limitations prevent you from taking good care of yourself!



1. Always make a list before you go shopping - and stick to it!

It�s time, once again, to set a New Year�s resolution.

Often times a goal is set on January 1st but by February it is already forgotten; if this is you, you are not alone. There are many reasons New Year�s resolutions get pushed to the back burner, but here are some tips to help you make a good resolution and keep it.

1. Focus on one goal � One goal is much easier to manage than 3 or 4 goals. It takes a lot of effort to make lifestyle changes but if you put all of your effort into one change you will be more successful and you�ll feel less overwhelmed by the whole process.

2. Make it specific � You should be clear on exactly what you want to accomplish in order to keep yourself on track. Making it specific also lets you know how far you have to go and when you�ve reached your goal. For example, lose weight is vague but lose 20lbs by working out for 2 hours each week is a more specific target. For more information on how to make goals specific visit http://topachievement.com/smart.html

3. Have a plan � Think of the steps you will need to take to reach this goal and set yourself up for success. If you want to eat healthier you might want to look into different health foods so you know what to buy while shopping and that way you have healthy food in the house. Take the plan a step further and have recipes ready so you know what to do with this new food. This helps you reduce stress and it makes you think about your goal in detail, lessening the chances of you forgetting.

4. Get support � These people should be positive and willing to join you in whatever your goal may be, working out is more fun with a friend! You will have someone holding you accountable and pushing you to keep going but also listening to your concerns and telling you it is okay to have an off day. Try joining a class at the gym, a knitting group, a book club or just have a friend with a similar goal.

5. Write it down � Writing your goal down helps you hold yourself accountable. Write it on a post-it and put it on your mirror or computer, anywhere that you will see every day so every day you remember to stay on track. This should not be a negative thing that taunts you but rather a small reminder of what you want to do to be a better you.

6. Make it fun � It�s hard to continually do something you hate so if you dislike the goal or your plan to reach the goal then you will stop doing it. If you want to lose weight but hate running then don�t plan on running 5 miles a day, try dancing or hiking. Look for alternatives that fit your interests and lifestyle in order to make your goal fun and achievable.

7. Stay positive � New Year�s is when most people try to change but every day is a new opportunity to reach your goal. If you have a bad day or week or even month don�t wait until the following New Year�s to start over; wake up the next day, talk to your support group, remind yourself why you chose that goal and take the first step back on track.

The most common resolutions are to lose weight or start exercising, but maybe it would help to try something new. Here are some alternatives to get you excited about the New Year:

1. Buy a cooking magazine from the grocery store and try a new recipe each week
2. Replace an hour of watching TV with an hour of exercise/reading/knitting etc. twice a week
3. Reduce clutter in your room by getting rid of clothes you haven�t worn all season
4. Write down all doctors� appointments in a calendar to ensure you go to each one

Today I have a fun recipe idea for you from Margie Sobil - she tried this with her support group at the Greenfield office, and it was a big hit. 



She suggests trying this as a dessert to serve to guests - they might appreciate its lightness, and it looks very elegant served in individual dishes. 

Recipe: (Lower Carb) Vanilla Yogurt with Pear Compote

Ingredients:
- Large 32-oz container of plain, fat free greek style yogurt
- 8 teaspoons (or 8 packets) of stevia/Truvia or Splenda
- 2 teaspoons vanilla extract
- 4-6 medium apples, pears, or other fruit of your choice
- 1 Tbs lemon juice
- 1/4 cup raisins or craisins
- cinnamon or nutmeg to taste

Combine the yogurt, vanilla, and 6 teaspoons of the stevia or other non-caloric sweetener.

According to the American Diabetes Association:

• Nearly 30 million children and adults in the United States have diabetes.
• Another 86 million Americans have pre-diabetes and are at risk for developing type 2 diabetes.
• The total national cost of diagnosed diabetes in the United States is $245 billion.

For more info visit: http://www.diabetes.org

Don't forget we at VMG are here for diabetes education, nutrition, and medical services through the holiday season! Please let us know how we can help.




In the meantime, holiday meals and treats don't have to get you off track if you plan ahead. If it's important to you to savor a special holiday dessert this season, try these strategies for fitting it into your plan:

The Diabetes Team at Valley Medical Group is excited to announce a new FREE Diabetes Support Group in our Northampton (Florence) office. 

By now, I'm guessing you've heard about the health effects of sitting. Those of us logging hours in front of computers, TV's, and sitting in cars on long commutes have an increased risk of:

• heart disease
• diabetes
• cancer
• anxiety
• death (!)

Sitting has been said to increase your risk of heart disease just as much as smoking! And in the research I've seen, this is even if you exercise for an hour at the gym before you go home.



But I have some encouraging news for you: it seems that even small efforts to move more can make a big difference.

For example, as this article explains, there is research to show that some of these health risks are lower in people who fidget.

And this one shows that even a two minute walk each hour can offset these drawbacks.

Encouraging, right? You don't need to start running races to undo all that time in your chair. Here are some more suggestions to stay moving throughout the day:

• If you have a laptop or other portable device, put a shelf or a small table on top of your desk so you have the option to alternate sitting and standing throughout the day
• Walk down the hall to speak to a coworker, rather than sending an email
• Get up to refill your water bottle (two goals in one!)
• Go the long way around to the copier or to the bathroom - bonus points if you can go up one set of stairs and down another on your way
• When tidying up the house, make a trip up or down the stairs for each item you put away
• Stand up, walk in place, or do simple stretches during each commercial break
• Pace or walk in place while on the phone, brushing your teeth, or waiting for the microwave

Did you know VMG is now on social media?

You can now find (and "like"!) Valley Medical Group at:

Facebook - https://www.facebook.com/valleymedgroup

Are you caring for a child with diabetes?

Here are some things to think about while getting ready for the first day of school:

1. Communicate clearly with teachers.

Joslin posted their advice last week, advising that you discuss symptoms of hyper- and hypo-glycemia, and when the child should go to the nurse's office. You may also want to clearly outline what the child needs to be allowed to do in the classroom, such as checking blood sugars or carrying snacks.

Depending on the child's age, you may need to emphasize that your child may not be able to tell the teacher when he or she is having a low.

2. Do your homework.

Work with your child's doctor to update your Diabetes Medical Management Plan (DMMP). You can use the DMMP to draft an Individualized Education Plan (IEP) with the school, clearly outlining the school's responsibilities and who should be trained - this includes the teacher, the school nurse, and depending on the age of the child, possibly other staff such as the bus driver.

http://www.cdc.gov/features/diabetesinschool/

3. Be prepared.

The CDC offers this list of suggestions for packing a diabetes kit for your child's backpack:

• Blood glucose (sugar) meter, testing strips, lancets, and extra batteries for the meter.
• Ketone testing supplies.
• Insulin and syringes/pens.
• Antiseptic wipes.
• Water.
• For children who wear an insulin pump, backup insulin and syringes/pens in case of pump failure,
• All children on insulin need glucose tablets or other fast-acting glucose snacks (a carbohydrate that will raise blood sugar levels relatively quickly when eaten). Here are examples of fast-acting snacks that provide about 10 to 15 grams of carbohydrate:
• 3-5 pieces of hard candy.
• 4-6 ounces of regular (non-diet) soda.
• 4-6 ounces of orange juice.
• 2 tablespoons of raisins.
• 8 ounces of nonfat or low-fat milk.

http://www.cdc.gov/features/diabetesinschool/