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/

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

"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

Whether it is for religious purposes or fad diets, people with diabetes often have questions about fasting. With Ramadan starting next week, let's review some strategies for safely fasting with diabetes.



A recent article in Diabetes Forecast outlines the challenges of fasting with diabetes, and offers recommendations and some examples: click here for the full article.

The article notes that fasting doesn't just put you at risk of low blood sugars. Blood sugars can also rise too high during a fast, because the liver can release glucose into the bloodstream.

Most medical professionals do not recommend fasting as part of any weight loss plan or diet. It can put you in unnecessary danger, and may not lead to any lasting weight loss.

Many religious observances such as Ramadan involve fasting from sunrise to sundown, breaking the fast only in the evening. However, most religious leaders seem to agree that safety comes first, and allow for exceptions for anyone with medical reasons for being unable to fast.



If you decide to fast:
- consult with your provider about which medications to take or to stop during your fast
- check your blood sugars more frequently
- keep a source of fast-acting carbohydrates handy, such as juice or glucose tablets, in case of a low
- if your blood sugar drops too low, break the fast

In the article, a teenager with type 1 diabetes offers the advice to follow the spirit of the fast by limiting intake to bland, sick-day type foods such as toast. By avoiding rich or sweet foods, she feels that she is able to participate in the meaning of the experience, without putting herself in danger. I think that sounds like a wonderful compromise.

I'd encourage you to check out the article at http://www.diabetesforecast.org/2014/10-oct/safe-fasting-with-diabetes.html.

If you have any advice or experiences to share, please do so in the comments section below!