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Senin, 04 April 2016

Savor the Flavor!

09.58 0
Happy National Nutrition Month!
This year the theme for National Nutrition Month is Savor the Flavor. Spices are an excellent way to enhance the flavor of the food you eat without adding salt or sugar. Here is a flavor pairing chart to give you ideas of which spices to add to which meals!
Beef
Chicken
Fish
Lamb
Eggs
Basil
Bay leaf
Caraway
Curry
Dill
Dry mustard
Garlic
Green pepper
Marjoram
Mushrooms
Nutmeg
Onion
Parsley
Pepper
Rosemary
Sage
Basil
Cloves
Cranberries
Mushrooms
Nutmeg
Oregano
Paprika
Parsley
Pineapple
Saffron
Sage
Savory
Tarragon
Thyme
Tomato
Turmeric
Basil
Bay leaf
Chervil
Curry
Dill
Dry mustard
Green pepper
Lemon juice
Marjoram
Mushrooms
Paprika
Pepper
Tarragon
Tomato
Turmeric
Cloves
Curry
Dill
Garlic
Mace
Mint
Onion
Oregano
Parsley
Pineapple
Rosemary
Tarragon
Thyme
Chervil
Curry
Dill
Dry mustard
Garlic
Green pepper
Mushrooms
Nutmeg
Onion
Parsley
Rosemary
Tarragon
Tomato
Pork
Veal
Vegetables
Desserts
Applesauce
Basil
Caraway
Chives
Cloves
Garlic
Onion
Rosemary
Thyme
Apricots
Basil
Bay leaf
Currant jelly
Curry
Ginger
Marjoram
Oregano
Paprika
Basil
Dill
Garlic
Ginger
Lemon juice
Mace
Marjoram
Nutmeg
Onion
Tarragon
Vinegar
Allspice
Anise
Cinnamon
Cloves
Ginger
Mace
Nutmeg
Vanilla


~Erika Grover, BSN May 2015  Nutrition Intern VMG
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Senin, 29 Februari 2016

Eating Healthy on a Budget

08.19 0
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!


Tips for Eating Healthy on a Budget

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



2. Plan out meals a week ahead of time. consider picking one day of the week to map out what you want to eat each day that week, and consider doubling the recipe so you have leftovers for other meals or lunches. Write it all out on a calendar.

3. Don't go to the grocery store hungry - the store is designed to tempt you with sale items, end-displays, and candy at the register. Try to shop with a belly full of healthy food (and a plan - see #1 and #2!).

4. Avoid convenience items, like pre-packaged salad. These items cost much more (check the "unit price"), and have more recalls for foodborne illnesses like E. Coli and Listeria. It doesn't take as much time to make your own salad as you think! 



5. Avoid designer "health food" products. Many of the simplest, most familiar foods are actually the healthiest. For example, dried or canned beans, brown rice, canned tuna, natural peanut butter, and fresh or frozen broccoli are all inexpensive staple foods you could use to build a healthy diet for the whole week for very little money.

6. You don't always have to buy organic. Most pesticide residues on fruit and vegetables can be washed off and will likely not pose a health risk. Buying organic is more important for some fruits and veggies than for others - check out this website to help you decide.

7. Compare "unit prices" between brands and between package sizes - some will cost more than others! Store brand often has the same ingredient list, for much less money. 



8. Consider shopping at wholesale supermarkets like Walmart, BJ's, or Costco - they often have fruits and vegetables at lower prices, or may allow you to stock up on big packages of healthy basics at a lower price than buying smaller containers one-by-one.

9. Buy frozen veggies. Frozen fruits and vegetables are easy, pre-cut, are just as nutritious as fresh, and won't spoil in your fridge when your week gets busy. 



10. Grow your own herb garden - herbs and flavorings can be expensive in the supermarket, when all it takes is a small window garden to grow your own! This will help you to make flavorful food, without adding as much sodium.


Eating healthy can seem expensive, but it doesn't have to be! And your health is worth it.

What other tips do you have for sticking to your healthy eating plan AND your budget? Share in the comments section below! 
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Jumat, 05 Februari 2016

The ABC's of Diabetes Care

06.30 0
Today's post is from one of our student volunteers, Erika! She has put together a helpful explanation of all the aspects of diabetes care, how often they should be monitored, and why. We know it's a lot to do, but knowing why it matters can help keep you focused!



Introducing the "ABC�s" of Diabetes Care

There are many aspects to diabetes care and it can be difficult to remember each one. Here is a list of important tests or aspects of diabetes care, how often they should be done, and why. These are goals for most patients with diabetes but your diabetes care team may give you personal goals to follow.

Exam
How often
Goal
Why


A1C


Every 3-6 months


Less than 7%
This is the average blood glucose for the last 2-3 months; your doctor can see changes and make adjustments if needed.


Blood Pressure

Every doctors visit

140/80mm Hg
Uncontrolled blood pressure can lead to heart problems including heart disease.



Cholesterol


Every year
LDL: less than 100mg/dL
HDL: men -above 40mg/dL, women-above 50mg/dL
Triglycerides: less than 150mg/dL

Diabetes lowers the HDL and raises LDL and triglycerides, leading to heart disease and stroke.

Dental exam

Every 3-6 months

Healthy teeth and gums
Diabetes increases the risk of gum disease, this infection also interferes with blood sugar control.


Eye exam

Every year
Detect early signs of glaucoma, cataracts, retinopathy or other damage
Poorly controlled blood sugar increases pressure in the eyes and causes damage.



Foot care

Every year by a doctor, every day at home

Look for wounds and pay attention to any numbness or weakness
Diabetes reduces the skins ability to heal and your ability to feel your feet causing wounds to go unnoticed.


Glucose monitoring

Before and after meals
Before meal: 70-130mg/dL
After meal: less than 180mg/dL
Continual checking allows for better blood sugar control and reduces risk of extreme highs and lows.


Health Maintenance � Diabetes education
Every year, more often for complications
Understanding of diabetes and lifestyle changes to make to maintain healthy blood glucose
Proper nutrition and exercise can improve blood glucose control and reduce need for medications.

Immunizations
Flu shot every year, pneumonia and hepatitis B as needed
Reduce risk of getting the flu, pneumonia and hepatitis B
People with diabetes have a higher risk of death if they contract the flu or pneumonia.

Jogging/Exercise
3-5 days a week
150 minutes aerobic exercise each week, strength training twice a week
Exercise helps reduce or maintain weight, increases insulin uptake and lower blood glucose.


Kidneys

Every year
Urine sample shows no sign of protein
Uncontrolled blood sugar can damage the kidneys and lead to kidney failure



Does that help clear it up? What part of diabetes care is the hardest for you to get done? Share in the comments below! 
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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)

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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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