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Senin, 04 Januari 2016

New Year's Resolutions

10.17 0
Today's post was contributed by Erika, a nutrition student volunteer. She offers some great suggestions for making your New Year's resolutions fun, achievable, and effective. Thanks Erika, and happy New Year everyone!




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

Did you set a goal for yourself this New Year's? Share in the comments below!
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Senin, 21 Desember 2015

Recipe: Vanilla Yogurt with Pear Compote

07.03 0
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.

Cut fruit into chunks and stew/cook covered with a little water and the lemon juice.  
Add cinnamon, nutmeg to taste. 

When almost finished, add craisins and remaining stevia.  Refrigerate overnight.



Divide yogurt into 6 serving of about 2/3 cup. Top yogurt with about 1/3 cup of the compote. 


Total carbohydrates = about 25-30g total carbs per serving. You will feel like you are having a gourmet dessert! 

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Senin, 23 November 2015

10.01 0
November is American Diabetes Month... And the start of the holiday season for many of us!

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:

Here are some "Sweet Tips" for the holidays:
  • Choose what special treat to eat ahead of time, and stick to your plan 
  • Choose a small serving size 
  • Decrease the other carbohydrates in your meal to keep your total within goal 
  • Try replacing up to half the sugar with a sugar substitute when baking 
  • Or, try cutting down on sugar and increasing cinnamon, nutmeg, or vanilla instead 
  • For sweet cravings at home, try frozen grapes or baked apples 
  • Savor your serving slowly, and then send the leftovers home with someone else! 
Do you have other strategies that help you enjoy the holidays in moderation? Please share in the comments section below!

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Senin, 26 Oktober 2015

New FREE Support Group! (Plus Halloween Carb Counting)

06.48 0

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

The group will meet on the 2nd Wednesday of every month starting November 11th, from 5:30 -7 pm. 

The group is open to anyone - no need to sign up.

 Our first support group will feature a food demonstration to prepare you for the holidays!!

 We are looking forward to offering support and connections with you, your family and our community. If you have any questions or concerns you are welcome to contact Bonnie Grenier at 413-262-2838 or bgrenier@vmgma.com

And to get you started thinking about your strategy for navigating the holiday season, let's start with Halloween! Here are the nutrition facts for some of the most popular Halloween candies you might encounter this week, thanks to Diabetes Forecast Magazine: 

CandyCaloriesFat (g)Carbs (g)
Snickers, fun size80410.5
Snickers, mini431.64.4
3 Musketeers, fun size63211
3 Musketeers, mini240.75
Skittles Original, fun size mini600.514
Butterfinger, fun size100415
Butterfinger, mini4527.25
Candy Corn, 1 oz.100025.6
Milky Way, fun size80312
Milky Way, mini381.66
Almond Joy, snack size804.510
Almond Joy, mini673.68
Hershey's Kiss, 3 pieces6748.3
Kit Kat, snack size703.69
Kit Kat, mini1825.6
Reese's Peanut Butter Pumpkin1701018
Twix, fun size80410
Twix, mini502.66.6
Peanut M&M's, fun size90510.5
M&M's, fun size733.310.6
York Peppermint Patty1402.531
York Peppermint Patty, mini50111
Tootsie Roll2304.6
Charms Blow Po60017
Jolly Rancher2305.6
Smarties roll2506
Nutrition information is shown per piece of candy or per bag for appropriate items (such as M&M's).
Source: http://www.diabetesforecast.org/2010/oct/carb-counts-for-halloween-candy.html
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Senin, 05 Oktober 2015

Good News for Fidgeters

11.55 0
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

What other suggestions do you have for fitting a little bit more movement into your day? Let us know in the comments section below!

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Senin, 14 September 2015

VMG is now on Social Media!

Senin, 24 Agustus 2015

Back to School with Diabetes

13.38 0
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/

4. Stay healthy and active as a family 

The back-to-school season can be a stressful time, but it's important to keep up with all your family's healthy habits, including:
  • Packing or encouraging healthy balanced breakfasts, lunches, and snacks
  • 60 minutes of physical activity per day - especially if you can do activities together, such as walking or bike riding together after school
  • Limiting screen time
  • Staying up to date on doctor appointments and vaccinations
Is there anything else you have learned from experience about getting ready for this fall? Please let us know in the comments section below!

For more information, check out:
http://www.cdc.gov/features/diabetesinschool/
http://blog.joslin.org/2013/08/back-to-school-tips-for-diabetes-management-teacher-edition/


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Senin, 27 Juli 2015

Two News Items

05.57 0
Good Morning! 
Two news items were brought to my attention by VMG Diabetes team members recently that I thought I should share with you. It's kind of a good news/bad news situation. 


Let's do the bad news first: the FDA has issued a drug warning for the diabetes medications Invokana (canagliflozin), Farxiga (dapagliflozin), and Jardiance (empagliflozin). These are a group of medications called SGLT2 inhibitors. 

The warning is being issued because 20 patients being treated with these medications were hospitalized with Diabetic Ketoacidosis (DKA). You might have heard of DKA happening to people with type I diabetes, and being associated with very high blood sugars. These cases were unusual because these were people with Type 2 diabetes, with relatively normal blood sugars. 

If you are taking one of these medications, you are not advised to stop taking it without speaking to your provider, but do be on the lookout for the symptoms of DKA, which the FDA lists as: difficulty breathing, nausea, vomiting, abdominal pain, confusion, and unusual fatigue or sleepiness. You can read the full FDA warning here


photo from Weill Cornell Medical College's article
Today's good news? Changing the order in which you eat your meal may help improve blood sugar control! A recent study out of Weill Cornell Medical College found that eating protein and vegetables before carbohydrates resulted in lower post-meal blood sugars and insulin levels in people with type 2 diabetes on oral medications. 

They emphasize that more research is needed to confirm the finding and to explain why exactly this works, but I don't think it can hurt to try it out for yourself!

Any other big diabetes news you've noticed in the past couple weeks? Let us know in the comments section below!
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Senin, 13 Juli 2015

Looking for Weight Loss Inspiration?

07.14 0
For those of you who may be trying to lose weight, I want to share some of my favorite online resources for inspiration, information, and support.

If you are a smartphone user, you probably already know there are many apps available to help you on your weight loss journey - maybe too many. These are the ones that I have seen the most people succeed with:
  • Fooducate or Shopwell: Scan barcodes while shopping � these apps will help you make healthy choices.
  • Myfitnesspal or LoseIt: Track your intake to meet daily calorie or nutrient goals
  • HealthyOut Healthy Meal Finder: Search for the healthiest restaurant or takeout food options

If you are looking for trustworthy information, recipes, or community, these are some websites that you might want to try:
  • CalorieKing.com: Find the facts on almost any food!
  • Sparkpeople.com: A combination of an online food diary, informative articles, and a supportive online community.
  • Mayo Clinic Recipes: Large database of healthy recipes from a trustworthy source
  • Oldways: Not strictly for weight loss, this collection of Mediterranean Diet recipes may help you include more heart-healthy choices in your weight loss meal plan

My favorite weight loss resources of all, however, have always been first-person accounts of real life experiences. I think these blogs are inspiring, funny, and very helpful. If you have all the information you need, but could use a boost from a real person's story, check out these blogs: 
  • Authentically Emmie: Cheerful and positive, documents the author�s journey down from 455 pounds.
  • Prior Fat Girl: Honest advice from a writer who has maintained her weight loss
  • Does this Blog Make Us Look Fat: Very funny take on weight loss, with some very good advice
  • Can You Stay for Dinner?:Heartfelt personal story of weight loss and the author�s struggle with emotional eating and body image. Also includes many wonderful recipes!
  • Cranky Fitness: This blogger doesn�t like to exercise either, but does it anyway.
  • Roni�s Weigh: Inspirational story of weight loss, with lots of helpful tips.

Do you have any favorite online resources to share? Let us know in the comments section below! 


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Senin, 29 Juni 2015

Update on Artificial Sweeteners - Plus Summer Beverage Ideas!

07.24 0
Lately, the question I hear most often is "what is the best artificial sweetener? And is it true that regular sugar is actually healthier for me?

If you have diabetes, you know that one of the first thing your healthcare providers will suggest is to reduce or eliminate sweetened beverages from your diet. Artificial sweeteners such as aspartame, saccharin, or sucralose have been commonly recommended as safe sugar alternatives for people trying to lose weight or manage diabetes. 

The problem is, the research has been mixed. Some studies show they help with weight loss. Other research suggests they cause weight gain, "metabolic derangement", and/or insulin resistance by "tricking" the brain. (Studies here, here, and here.)

Now, a new study may have uncovered the mechanism. This article from NPR explains the findings of the new study: 
"What we find is that a subgroup [four of the seven people] developed significant disturbances in their blood glucose even after short-term exposure to artificial sweeteners," Elinav says.
"For example, results of a glucose tolerance test found that some individuals' blood sugar temporarily shot up to levels that are characterized as pre-diabetic within just a few days of introducing the artificial sweetener.
And how it's happening may be even more surprising. Their experiments showed that artificial sweeteners can alter the mix of bacteria in the guts of mice and people in a way that can lead some to become glucose intolerant.�

Amazing! And alarming. But drinking sugar- or corn-syrup-sweetened beverages was not helping us, either. So what to do? Here are some ideas:



1. Flavor your water with:
  • Lemon, lime, or orange slices
  • Cucumber
  • Fresh mint
  • Frozen berries
  • 1 oz fruit juice
2. Try seltzer - but avoid club soda, which has added sodium. Plain seltzer could be flavored with the ideas above, or there are many sodium-free unsweetened flavored options to choose from!

3. Make your own iced tea with black, green or herbal teas. Stevia is a safe sweetener to add if desired, or you could add some fruit or mint to these, too!

4. Iced coffee - order plain/black and add your own stevia and skim milk. Try adding natural flavors such as vanilla extract or cinnamon. 

5. Try low sodium V8 or no-salt added vegetable juices. You can add tabasco/hot sauce, curry powder, or lemon/lime juice for extra flavor

Do you have any other fun beverage ideas? Let us know in the comments section below!

Enjoy, and happy summer!
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