Innholdsfortegnelse for November - December 2017 i Diabetes Self-Management

Dear Readers, SOMEHOW, THE HOLIDAYS are just about upon us. Seemingly weeks after digging out the fall sweaters and jeans, it’s almost time to break out the winter coats, seasonal decorations—and seasonally delicious diabetes-friendly recipes! Every issue of Diabetes Self-Management features the Diabetic Cooking section, and this edition offers up seasonal recipes that will satisfy everyone—whether or not they’re tracking carbohydrates. With a variety of easy-to-prepare appetizers (page 34), cheese-centric dishes (page 38), crowd-pleasing potluck picks (page 42) and festively fun cookies (page 46), you’ll find all the recipes you need to savor the holiday season. As much as we love food, the holiday season is about so much more. Spending time and really engaging with and appreciating our friends and family are really what this time of year is…

How much do you know about diabetes and oral health? If you have diabetes, you probably already know that the condition affects just about every major organ and tissue in your body, and your mouth is no exception. Take this quiz to find out how much you know about how diabetes affects your oral health. 1. How does diabetes make gum disease worse? More than one answer may apply. A. It encourages bacteria to grow. B. It raises blood sugar. C. It causes infections. D. It causes plaque to grow. 2. What are some signs and symptoms of gum disease? More than one answer may apply. A. Loose teeth B. Bad breath that does not go away C. Pain in the gums or around the tooth area D. Gum recession…

SLEEP APNEA IS CHARACTERIZED by one or more pauses in breathing or instances of shallow breathing while asleep. It is a chronic condition that can disrupt sleep. It often escapes detection and diagnosis because sleep sufferers rarely know they have it and its signs don’t show up on routine visits to the doctor’s office. Often a person’s bed partner is the first one to notice it because the person with sleep apnea is snoring. There are two main types of sleep apnea—obstructive sleep apnea and central sleep apnea. In obstructive sleep apnea, the airway collapses or becomes blocked during sleep, causing shallow breathing or breathing pauses. It is more common in people who are overweight. Central sleep apnea, which is less common than obstructive sleep apnea, occurs when the area…

Chinatown Stuffed Mushrooms MAKES 24 APPETIZERS Nutrients per Serving: Calories 37, Total Fat 1g, Saturated Fat 1g, Protein 9g, Carbohydrates 14g, Cholesterol 11mg, Dietary Fiber 2g, Sodium 332mg Dietary Exchange: 1 Bread/Starch, 1 Vegetable 24 large mushrooms (about 1 pound) 1/2 pound ground turkey 1 clove garlic, minced 1/4 cup dry bread crumbs 1/4 cup thinly sliced green onions 3 tablespoons reduced-sodium soy sauce, divided 1 egg white, lightly beaten 1 teaspoon minced fresh ginger 1/ 8 teaspoon red pepper flakes (optional) 1. Remove stems from mushrooms; finely chop enough stems to equal 1 cup. Cook turkey, chopped stems and garlic in medium skillet over medium-high heat until turkey is no longer pink, stirring to break up meat. Drain fat. Stir in bread crumbs, green onions, 2 tablespoons soy sauce,…

Chocolate Gingerbread Cookies MAKES ABOUT 2 DOZEN COOKIES Nutrients per Serving: Calories 59, Total Fat 3g, Saturated Fat 2g, Protein 1g, Carbohydrates 8g, Cholesterol 9mg, Dietary Fiber 1g, Sodium 20mg Dietary Exchange: 1/2 Bread/Starch, 1/2 Fat 21/4 cups all-purpose flour 3 tablespoons unsweetened cocoa powder 21/2 teaspoons ground ginger 1/2 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/ 8 teaspoon salt 1/ 8 teaspoon finely ground black pepper 1/2 cup (1 stick) butter, softened 1/2 cup packed light brown sugar 1/4 cup granulated sugar 1 tablespoon shortening 4 squares (1 ounce each) semisweet chocolate, melted and cooled 2 tablespoons molasses 1 egg White decorating icing (optional) 1. Combine flour, cocoa, ginger, baking soda, cinnamon, salt and pepper in medium bowl. Beat butter, brown sugar, granulated sugar and shortening in large…

“I wanted the book to be funny, honest and enjoyable. Perhaps most importantly, I wanted the book to be inspiring. ” When Oren Liebermann and his new wife decided to quit their jobs, sell their car and live out of a backpack during a yearlong journey around the world, they had no idea just how life-changing their adventure would be. While he’d been able to justify or explain away the symptoms that started cropping up in Thailand and Israel, such as thirst and fatigue, his body began to fail him in Nepal. After being misdiagnosed with malnutrition, he finally received and accurate—and life-altering—diagnosis: He had Type 1 diabetes, a condition commonly detected in childhood or adolescence. This stunning revelation could have ended the trip then and there but after gaining…

Our Expert Gary Scheiner MS, CDE, is owner and clinical director of Integrated Diabetes Services (www.integrateddiabetes.com, 610-642-6055), a private practice specializing in intensive insulin therapy for children and adults. He and his team of Certified Diabetes Educators work with clients throughout the world via phone and internet. Gary has lived with Type 1 diabetes for 30 years and was named Diabetes Educator of the Year in 2014 by the American Association of Diabetes Educators. He has written six books, including Think Like A Pancreas. Q: I have diabetes, and I’ve been having trouble sleeping. I’d just about kill for a good night of rest. Is it safe for me to take a sleeping pill? A: Good sleep is so important. We know that insufficient sleep leads to higher blood glucose…

Goat Cheese Crostinis with Sweet Onion Jam MAKES 24 CROSTINIS (ABOUT 12 SERVINGS) Nutrients per Serving: Calories 172, Total Fat 4g, Saturated Fat 1g, Protein 6g, Carbohydrates 26g, Cholesterol 5mg, Dietary Fiber 1g, Sodium 430mg Dietary Exchange: 2 Bread/Starch,1/2 Fat 1 tablespoon olive oil 2 medium yellow onions, thinly sliced 3/4 cup dry red wine 1/4 cup water 2 tablespoons packed brown sugar 1 tablespoon balsamic vinegar 1 teaspoon salt 1/4 teaspoon black pepper 2 ounces soft goat cheese 2 ounces light cream cheese, softened 1 teaspoon chopped fresh thyme, plus additional for garnish 1 loaf (16 ounces) French bread, cut into 24 slices (about 1-inch thick), lightly toasted 1. Heat oil in large skillet over medium heat. Add onions; cook and stir 10 minutes. Add wine, water, brown sugar,…

Cookies nourish our souls and satisfy our sweet tooth. With packaged cookies available in a wide variety of flavors and types, there is a favorite for everyone. The cookie aisle is constantly expanding as our taste for cookies broadens and our home baking time lessens. Companies market “simple” cookies such as Pepperidge Farm Farmhouse cookies and Keebler Simple Made cookies, claiming to be made of simple ingredients, which sounds more natural. Thin varieties and cookie “chips” have also made their way to the packaged cookies section. Guilt-free sugar-free and fat-free options have a presence as well. However, it’s important to remember that no cookie is a health food. Packaged cookies are typically high in sugar and fat, making them fit to eat occasionally. A serving size of packaged cookies varies…

LEMON-RASPBERRY FRENCH TOAST BAKE MAKES 12 SERVINGS Nutrients per Serving: Calories 187, Total Fat 2g, Saturated Fat 1g, Protein 9g, Carbohydrates 33g, Cholesterol 48mg, Dietary Fiber 3g, Sodium 248mg Dietary Exchange: 2 Bread/Starch, 1 Meat 1 loaf (16 ounces) French bread, cut into 22 slices (about 1 inch thick) 3 eggs 2 egg whites Grated peel and juice of 2 lemons 3 cups fat-free (skim) milk 1/4 cup packed brown sugar 1/4 teaspoon ground nutmeg 3 cups fresh raspberries 1. Spray 13x9-inch baking dish with nonstick cooking spray. Arrange bread in single layers in baking dish. 2. Whisk eggs, egg whites, lemon peel and lemon juice in medium bowl until well blended. Whisk in milk, brown sugar and nutmeg until smooth and well blended. Pour evenly over bread slices. Refrigerate,…

Experts say that there are two kinds of body fat cells—“bad” ones and “good” ones. The bad ones store energy, and the good ones burn energy. So wouldn’t it be great if researchers could figure out a way of changing bad fat cells into good ones? That’s the aim of a new startup based at Purdue University, where Meng Deng, PhD, an assistant professor in agricultural and biological engineering, has founded, in collaboration with Shihuan Kuang, PhD, a professor of animal sciences, a company called Adipo Therapeutics. The goal of the company is to develop “polymer-based nanotherapeutics” that act on fat tissue to help maintain weight loss. The techniques involve two rather arcane biological processes called “browning” and “Notch signaling.” Browning, or, more fully, “adipocyte browning,” is, as Deng explains…

If you’re regularly testing your blood glucose levels, chances are your doctor has recommended keeping a diary to spot patterns in your numbers. Tracking your levels, eating habits, calorie intake and exercise routines is critical to managing your condition. Keeping a diary can also be helpful in other profound ways. Studies have shown that writing in a diary, or journaling, can help lower anxiety, ease stress and promote better sleep. Journal writing is a positive way to express yourself and can help people with chronic diseases achieve their health goals. Getting started is simple Certainly, there’s an endless supply of journals and notebooks at the local pharmacy. Or you might feel more comfortable using your computer or iPad to capture your thoughts. It’s recommended to find a quiet space and…

Sleep disturbances, including insomnia, sleep-disordered breathing, apnea and restless leg syndrome, are very common in the United States. In people with diabetes, disordered sleep can upset blood glucose levels, and erratic blood glucose levels can disrupt sleep in a vicious cycle. Here are the findings of the latest research into the association between sleep and diabetes and the newest approaches to treating insomnia and getting a good night’s sleep. Sleep Disorders in the United States If you’re having trouble sleeping, you’re not alone. It appears that Americans are not getting enough sleep. According to a review in the medical journal The Lancet in 2012, nearly one quarter of all adults are dissatisfied with their sleep patterns, and 10 percent have full-blown insomnia. Insomnia can take many different forms. It may…

• If your child is on a pump, consider making a cellphone video of checking your child’s sugar levels and delivering a correction on the pump. Send it to the host parents for reference. • Schedule a mini-training session about Type 1 diabetes with the host parents. Keep it simple, but don’t underplay the seriousness of the situation. Type out all the details of your child’s specific diabetes plan on a 5 by 7 inch index card and laminate it for the parents. They can familiarize themselves with the information ahead of time and have it on hand in case any issues arise. • Plan or prepare sleepover meals, including the timing of the meals, the number of carbs and the amount of insulin needed. • Schedule a night check-in…

Lentil Chili MAKES 5 SERVINGS Nutrients per Serving: Calories 184, Total Fat 3g, Saturated Fat 1g, Protein 10g, Carbohydrates 32g, Cholesterol 0mg, Dietary Fiber 12g, Sodium 322mg Dietary Exchange: 2 Bread/Starch, 1 Meat 1 tablespoon canola oil 4 cloves garlic, minced 1 tablespoon chili powder 1 can (32 ounces) reduced-sodium vegetable broth 3/4 cup dried brown or green lentils, rinsed and sorted 2 teaspoons smoked chipotle hot pepper sauce 2 cups peeled and diced butternut squash 1 can (about 14 ounces) no-salt-added diced tomatoes 1/2 cup chopped fresh cilantro 1/4 cup pepitas (pumpkin seeds) (optional) 1. Heat oil in large saucepan over medium heat. Add garlic; cook and stir 1 minute. Stir in chili powder; cook and stir 30 seconds. 2. Add broth, lentils and hot pepper sauce; bring to…

You have probably heard that weight is a matter of “calories in versus calories out” (CICO). If you eat more calories than you burn through exercise, you gain weight, right? Wrong. Weight is not just about CICO, and blaming yourself for failing to lose weight is neither helpful nor based on facts. Research has revealed at least five little-known factors that may play a part in controlling your weight. As you may have experienced, people with diabetes are usually told to lose weight. This advice can be frustrating and counterproductive. Yes, exercise and good eating will help your health and glucose control, but weight may keep bouncing back. We need to know this because studies clearly show that for people with diabetes, self-blame leads to higher glucose levels and poorer…

WHETHER AT YOUR OFFICE DESK or behind the wheel for work, sitting for hours at a time can negatively influence numerous physical health indicators, including muscle tone, blood pressure, energy level, chronic tension and aerobic fitness. The human body is designed to move, and failure to do so can result in severe long-term consequences. Heart rate training (cardiovascular exercise) is a great supplemental practice to maintain good health. However, most jobs that require you to sit for extended periods of time can make it extremely challenging to find the time and energy to perform aerobic exercise. Fortunately, heart rate training is done best in short periods of time at higher intensities. This means a shorter—and oftentimes more efficient—workout can be done anywhere. Your aerobic fitness level is based on your…

This month, we look at body image and self-esteem, including ways to work with your body rather than against it as you learn to manage your weight. Do body image and self-esteem necessarily go hand in hand? According to Rosemary Flynn, a clinical psychologist at the Center for Diabetes and Endocrinology in Johannesburg, South Africa, “Body image is the way in which we see our physical self—who we are. For instance, I have blue eyes, I am left-handed and I am tall. How I feel about who I am is self-esteem.” People struggle to disconnect their physical appearance from who they really are, so body image can be closely linked to self-esteem. Can you improve your body image? It depends on how you think about yourself. People come in different…

Dry and cracked skin can become a huge issue for people living with diabetes during the harsh winter months. This is not only uncomfortable, but also can be extremely painful and affect people’s ability to perform regular day-to-day activities. BELLI® Clearly Coconut Oil is more than just a beauty oil, but rather a multipurpose skincare product that helps heal dry skin. What sets this product apart is that it is made with fractionated coconut oil, which is extracted from whole coconut oil for extreme purity and stability. According to Erin Kiely, marketing coordinator at Belli, “Clearly Coconut Oil is an easy spray-on fractionated coconut oil, which means that the long chain triglycerides have been removed. This increases its shelf life infinitely and allows the oil to stay liquid at room…