Holiday Season Strategies

Let's discuss our strategies for staying healthy through the holiday season. How do you stay on track, while still enjoying and savoring the holidays? Please share your strategies in the comments below!

Here are some of our suggestions:

• Beware of "Tiny Tastes" - check out this handout from UNL extension educators. This is a great example of how little nibbles and samples throughout the day can add up to, in this example, 635 calories per day!! There are 38 days this year between Thanksgiving and New Years. If you ate 635 extra calories per day for 38 days, that is 22225 calories. If there are 3500 calories in a pound... that equals 6.35 pounds you would gain above normal over the holiday season this year!!!

http://food.unl.edu/documents/Tiny-tastes.pdf

• Keep monitoring yourself - if you weigh yourself regularly, monitor your blood sugars, or measure out your portion sizes - keep using those tools! Even if you decide to have an extra treat, these regular reality checks will help keep you on track. 
• Be choosy - when it comes to treats, we want you to savor your favorites! Think about that one item (perhaps two?) that you look forward to all year that is very special, and make sure you have a small serving. But skip the other stuff that is not that meaningful to you, or that is ordinary or available all year. 

• Be a role model - be the one who contributes a healthy colorful dish to your holiday gatherings, and others may be grateful to have a healthy option too! Examples might include roasted brussel sprouts or roasted root vegetables, whole grain based side dishes, an unsweetened beverage or fresh fruit for dessert. You are probably not the only one who is trying to stay healthy this holiday season, but if you are - at least you will have one healthy dish to rely on! 

• Be mindful - the holidays can be stressful and busy for many of us. Mindful eating, and mindfulness about your own needs, can help you to make better choices for yourself.  Before you eat, or as you sit down at the table, take time to notice: 
• how hungry are you physically?
• are you full? satisfied? 
• what emotions do you feel?
• what is going on around you? 
• where did your food come from? 
• What smells, colors, textures, tastes do you notice? 

What other strategies have you found helpful around the holidays? I hope you enjoy the season and take good care of yourselves!

Celebrating World Diabetes Day...

Bonnie Grenier, one of our VMG diabetes nurse educators, reminded me that we should be celebrating World Diabetes Day today, as well as American Diabetes Month this whole November. Here is some information she put together on a very important person in the history of diabetes management - the scientist who discovered insulin!

Celebrating World Diabetes Day... by remembering Dr. Frederick Banting:

November 14th is World Diabetes Day, and the birthday of a great figure in the history of diabetes research. Dr. Frederick Banting is recognized as being the first to successfully extract insulin from animal sources and use it to treat diabetes in humans. Others before him had discovered the insulin protein, and had tried to treat diabetes patients by feeding them pancreatic tissue, but without success. The insulin protein would break down because of exposure to other pancreatic enzymes in the process. 

Dr. Banting was originally from Alliston, Ontario. It was while reading articles and teaching lectures at University of Toronto in the 1920s that he developed his ideas about how to successfully extract the active insulin based on previous research about procedures to turn on and off the different types of cells in the pancreas. He and Dr. Charles Best worked together and were successful. Insulin was first extracted from dogs, pork, and beef until the late 20th centurywhen it was replaced with genetically engineered bacteria. 

Dr. Banting set up a private practice in Toronto to treat patients with diabetes in the spring of 1922. He treated Elizabeth Hughes Gossett, the daughter of then US Secretary of State, Charles Evans Hughes. He was awarded the Nobel Prize in Physiology or Medicine in 1923. In February of 1941, he died while flying a Lockheed Model 14 Super Electra. He died from his injuries the next day while en route to England at the age of 49.

Thanks Bonnie! For further reading, this information and more can be found at: http://www.nobelprize.org/nobel_prizes/medicine/laureates/1923/banting-bio.html

November is American Diabetes Month

Did you know November is American Diabetes Month?

Click here to access resources to help you in your own diabetes management, or to help you spread awareness to help support others in their journey with diabetes. Use hashtag #ThisIsDiabetes to share your story!

Here are the facts: 
- 29 Million Americans have diabetes
- 89 Million Americans have pre-diabetes

According to the ADA: 
"Research shows that you can lower your risk for type 2 diabetes by 58% by: 
- Losing 7% of your body weight (or 15 pounds if you weigh 200 pounds) 
- Exercising moderately (such as brisk walking) 30 minutes a day, five days a week"

Don't forget, these are important steps you can take whether you already have a diabetes diagnosis, or are working to prevent one. 

To find out more about your risk, visit:  http://www.diabetes.org/are-you-at-risk/prediabetes

Healthy Food for Summer Picnics

Thanks to Meghan, a nutrition student volunteer, for today's post about healthy choices at summer picnics and cookouts!

Hot weather has arrived, and there are a lot of outdoor activities and events happening - like picnics in the park, backyard parties and barbecues to name a few. However, the popular picnic and barbecue fare isn't always the healthiest. Mayonnaise-based salads, potato chips and meats for grilling can all be high in fat, sodium and preservatives, but there are plenty of substitutions you can make for a healthier picnic outing. Here are some ideas:

1. If you’re planning a barbecue, try grilling vegetables like asparagus, zucchini or summer squash. Asparagus cooks great on the grill seasoned, drizzled with olive oil and wrapped up in tin foil as do many other summer veggies.

2. Substitute lean turkey burgers on whole wheat buns loaded up with lettuce, tomato and other veggies instead of traditional cheeseburgers and hot dogs. Lean turkey burger is lower in fat than hamburger but tastes just as good!

3. When it comes to heavy pasta and egg salads try using plain, low-fat greek yogurt instead of mayo. This will cut down on fat but also add a lighter feel and tangy flavor to your dishes to change things up a bit. White pasta can be swapped out for quinoa or whole grain pasta to cut out some starch and lower the glycemic index of your pasta salads making it great for those who are diabetic, watching their blood sugar or carb counting. 

4. To freshen up the tradition fruit salad, skip the added sugar. Instead, add in some herbs like fresh mint leaves to make it taste cool and refreshing on a hot summer day. 

5. Hummus and sliced veggies like carrots sticks, celery, and peppers make a great replacement for plain potato chips and dip. Plus, hummus is an excellent plant-based source of protein, fiber and heart-healthy fats which will help fill you up so your less tempted to keep snacking all day. 

With some quick and easy replacements, you can improve the healthfulness of your picnic dishes while also introducing some fresh new flavors. Instead of traditional picnic foods that are high in starch, saturated fat and sodium, try some lighter, healthier choices  - hopefully you will feel satisfied, energized and ready to enjoy the summer festivities!

Every Little Bit Counts!

Summer is approaching and so is the time to start getting more active. Getting at least
30 minutes a day of physical activity is recommended by the American Heart Association and
American Diabetes Association, but it isn't uncommon for many people to fall short of this. 
Some of us have a hard time even exercising at all. The benefits of physical activity are almost
endless but are especially important in managing diabetes. Staying physically active can help
lower blood sugar over time and improve A1C levels.

The energizing buzz of summer can be a great motivator to start increasing physical
activity. Warmer weather makes outdoor activities easier and more enjoyable, and longer days
make it more possible to squeeze in an after work sweat session or take a nature walk. It’s not
always simple adding physical activity to our daily routines though. That’s why I’ve put together
a list of 5 simple ideas to help increase physical activity during the summer months.

1. Stretch 5-10 minutes before bed and when you wake up: Stretching has been shown to
help increase both flexibility and blood circulation making it a great way to reduce injuries
and support heart health. 
2. Stand while you work: Do you sit at a desk all day? A study shows that people who sit
more are at greater risk of diabetes and heart disease. If you work in an office, consider
standing while working, especially after meal time. A study has shown that standing while
working after lunch helped lower office workers blood glucose levels more than sitting down.!
3. Clean your house: Knock two things off of your ‘To Do’ list. Open the windows, and turn
some tunes on while you tidy up. Vacuuming, mopping, and carrying loads of laundry up and
down stairs are all great cardiovascular activities that use a variety of muscle groups. Not
only will you get a sparkling clean house but a little vigorous cleaning will get your heart rate
up too!!
4. Get the yard work done: Whether it’s gardening, weeding or mowing the lawn with a push
mower, outdoor housekeeping activities are a great way to increase physical activity (while
also getting some vitamin D!). You could also try taking extra trips around the yard with the
wheelbarrow or carrying heavy bags of sand, mulch or potting soil around if you're looking
for a challenge. !
5. Take a walk on your lunch break: If you have time during your lunch break consider taking
a brisk walk for as long as you can. A quick walk in the middle of the day can help re-energize
you if you're starting to feel a little fatigued at work. It can also help keep blood
sugar levels in check.

 Adding more movement to your normal day-to-day activities is an effective and practical
way to increase physical activity. Even if you’re already keeping up with an exercise routine,
adding any of these ideas to your week can help to kick it up a notch. Also, be sure to drink
enough water throughout the day and pay attention to the way your body feels and what types
of activities work best for you.

~Meghan Hale, Nutrition Intern

Savor the Flavor!

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

Eating Healthy on a Budget

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! 

The ABC's of Diabetes Care

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! 

New Year's Resolutions

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!