DIABETES 101 CLASSES ARE STARTING SOON!

Are you looking for a place to go to discuss living with diabetes?  A welcoming group of others that also have diabetes that relate to your experiences, challenges, and concerns?  A place to learn about nutrition, coping strategies, problem solving, and better understanding of diabetes and the medications you may take for it?  All in a relaxed environment, with no judgments?

You will find all of these benefits and MORE by joining our Diabetes 101 Class series.  Class is now in session in both our Greenfield and Northampton locations but stay tuned for upcoming dates in our various locations! 

Our first Diabetes 101 Class graduates just met for their follow up appointment with Margie last week after completing the class and everyone was positive about what they had learned during their time in the class and are looking forward to using the tools and information they've learned while in class.

Our graduates had this to say about the class:

"The class has been beneficial. Learned a lot. A lot has changed since I first started [with diabetes]".

"I now make healthier choices while I keep in my carb range. I'm proud of that."

"I enjoyed the class and the people in it and got a lot out of it, so thanks!"

The series is a 4 class commitment.  We strongly encourage people to attend all the classes to benefit fully from the materials and information that will be taught and discussed in every class.

The schedules for both series are below:

If you want more information or to schedule for our Diabetes 101 classes, please call Sara at 413-772-3330.

DIABETES 101 CLASS NOW BEING OFFERED IN OUR NORTHAMPTON HEALTH CENTER!

Starting May 8th, 2018, patients who have diabetes and have signed up for class, will be able to attend the new Spring Diabetes 101 series in our Northampton Health Center with Diane Alpern, RD.

This informative, helpful, and FUN class will provide you with information and tools to help you maneuver life with diabetes.  

There will be healthy food demos & tastings, helpful handouts, and group discussions with others on the challenges, concerns, and goals they have living with diabetes.

For more information and to sign up, call Sara at 413-772-3330.

Diabetes changes naturally over time and as it changes, so do your care plan needs.

During our final Diabetes 101 class we learned how Diabetes changes over time and how our health care needs will change over time as well.

It's important to try to keep your glucose level in target and to delay or prevent complications.  Here at Valley Medical Group, we offer several comprehensive services to help you prevent or treat complications from Diabetes.

Some of the complications that someone with Diabetes might experience and should be monitored both as preventative screening and treated if diagnosed are the following:

EYE DISEASE: It's recommended to see an eye doctor at least once a year to prevent vision loss or damage. 

KIDNEY DISEASE: Routine lab testing is recommended at least once a year.  Your provider may request additional tests to get a more detailed report on the function of your kidneys and may recommend you to a specialist.

HEART AND BLOOD VESSEL DISEASES: Such as heart attack or stroke.  Routine lab testing is recommended at least once a year.  Your provider may request additional tests to get a more detailed report on the function of your cardiovascular system.  More tests may need to be performed and your provider may recommend you to a specialist.

FOOT PROBLEMS: Such as infections and sores, and sometimes more severe complications.  Your primary care provider will examine your feet routinely during your annual Wellness Visit and your Medical Management visits for any possible problems and will recommend you see a podiatrist if needed.  Podiatrists will also help patients custom fit orthotics for those who may have pain or difficulties with walking or standing in shoes without correct support.  Routine care of the feet to prevent cuts or wounds and good blood glucose control can prevent foot related complications and prevent or delay nerve damage to the feet.

NERVE DAMAGE: Numbness, tingling, or pain in the arms, hands, legs and feet. Your primary care provider will examine, discuss, and possibly order tests to determine if you have any nerve damage and may recommend further testing or refer you to specialists depending on your severity and location of nerve damage during your annual Wellness Visit and your Medical Management appointments.

ENDOCRINOLOGY:  Your provider may recommend that you see an Endocrinologist in addition to the care you receive from the primary care provider.  Diabetes is an endocrine disorder and your Endocrinologist will do a thorough examination with you and come up with a plan and treatment that will work best for you and your Diabetes.

DIABETES SELF-MANAGEMENT EDUCATION (DSME):  Can give you the knowledge and skills to help you take the best care of yourself when you have diabetes.  One on one visits with an educator and small group classes are both offered at Valley Medical Group.

MEDICAL NUTRITION THERAPY (MNT):  Can help you with creating healthy meal plans to support and improve blood glucose control, heart healthy eating, and weight control.  DSME and MNT is provided in all four Valley Medical Group Health Centers.


Our final recipe of the Diabetes 101 class was a delicious soup.  Great to warm you up during these cold months!

6 AM Black Bean Soup

Ingredients

• 1 large onion
• 2 large cloves garlic
• 2 tablespoons olive oil
• 1 carrot
• 1 parsnip
• 1-2 stalks celery
• 1 can tomatoes (stewed/chopped)
• 1 can black beans or other beans of choice
• Herbs and spices: up to 1/2 teaspoon each, as desired: rosemary, oregano, thyme, sage, basil; 1 tablespoon parsley, salt and pepper to taste
• 1/4 to 1/2 teaspoon cumin (optional)
• 1/2 package chopped frozen spinach

Directions

1. Chop onion, mince garlic and saute in the olive oil.
2. When these begin to soften, chop and add the carrots, celery and parsnip.
3. Cook on low, add 1-2 tablespoons water if vegetables stick to pan - approximately 5-8 minutes.
4. Add enough water to cover (about 3 cups); add herbs.
5. Simmer with cover on for about 10 minutes.
6. Rinse and drain black beans; add beans and canned tomatoes to soup.

Notes: 

      -  We added about 1 cup of leftover brown rice.  

      -  The frozen spinach, canned tomatoes, rice and black beans helped cool the soup

         quickly so we could put it in the refrigerator immediately.

      -  Sodium: Rinsing the beans reduced the sodium.  1/2 cup serving contained about

         400 mg sodium (1600 mg for the can).  Rinsing may have reduced the sodium by

         half.  The canned tomatoes were 180 mg per serving (540 mg/can).Overall

         sodium for the entire recipe is about 1400 mg, or under 200 mg per serving.

     -  Calories per serving: less than 100.

Yield:  8-10 Servings

Our next Diabetes 101 class will be starting April 18th in our Greenfield office.  If you are interested in participating, call Sara at 413-772-3330 for more information.

Our Spring Diabetes 101 Class will be starting April 18th!

This informative, helpful, and FUN class will provide you with information and tools to help you maneuver life with diabetes.  

There will be healthy food demos & tastings, helpful handouts, and group discussions with others on the challenges, concerns, and goals they have living with diabetes.

For more information and to sign up, call Sara at 413-772-3330.

February is American Heart Health Month and eating foods for a healthy lifestyle for a person with diabetes also has many benefits for those with chronic heart problems.

Last week, at our Diabetes 101 Class, we focused on eating more heart-healthy choices and how different types of foods can affect your diabetes and those with hypertension and other chronic heart problems.

Some of the healthy tips we learned this week were how to boost flavor without the unhealthy fats and salts.  Looking for recipes that use herbs and spices instead of salt, butter, lard or other unhealthy fats are recommended by the American Diabetes Association such as the following:

• Squeeze fresh lemon juice or lime juice on steamed vegetables, broiled fish, rice, salads or pasta.

• Try salt-free lemon pepper or mesquite seasoning on chicken.

• Try salt-free herbs and spices.  Fresh herbs are also a great choice.

• Use onion and garlic to liven up meats and vegetables.

• Try marinating and grilling chicken or pork with barbecue sauce or with a homemade marinade.

We cooked up two recipes that paired up deliciously this week in class.  If you make them together as well and use one pan for both recipes, we recommend making the Crouton recipe first.  We hope you enjoy the recipes below:

Chickpea 'Croutons'

Ingredients

• 1 can chickpeas, drained and rinsed in cold water

• 2 tablespoons olive oil

• 1⁄2 teaspoon salt

• 1 garlic clove, minced (or 1/4 teaspoon garlic powder (if you like)

Directions

1. Put a double layer of paper towels on your clean counter, and spread the chickpeas on them to dry a bit (this will make crisping them easier).
2. Put the skillet on the stove, turn the stove on, and set the heat to medium. Add the oil, then the chickpeas. Sprinkle on the salt.
3. Cook the chickpeas, turning them with the spatula every few minutes at first, until they are deep brown and crisp, 10–15 minutes.
4. Turn off the heat and stir in the garlic or garlic powder, if you’re using it. Set aside to cool.
5. Carefully put the chickpeas in the bowl and serve right away or cover and refrigerate up to 2 days (they will lose their crunch but still taste good). 
6. This recipe pairs well with the Stir Fry Zucchini Noodles recipe.  Once noodles are served, add some croutons to your noodle serving and enjoy!

Yield: 1 Cup

Stir Fry Zucchini Noodles (Zoodles!)

Ingredients

• 2 tablespoons olive oil

• 2 yellow onions, spiralized

• *4 small zucchini, spiralized, patted dry with a paper towel

• 1 tablespoon low sodium soy sauce

• 2 tablespoons low sodium teriyaki sauce

• 1 tablespoon sesame seeds

Directions

1. Heat oil in a wok over medium heat.
2. Add onions and cook for 4 to 5 minutes, or until translucent and tender.
3. Stir in zucchini and continue to cook for 2 minutes.
4. Add soy sauce, teriyaki sauce and sesame seeds; mix and continue to cook for 5 minutes, or until zucchini is tender.
5. Remove from heat.
6. Serve.
7. This recipe pairs well with the Chickpea Croutons recipe.  Once noodles are served, add some croutons to your noodle serving and enjoy!

*Note: We substituted 1 of the zucchinis with 1 summer squash and 1 carrot to add more color and flavor variety to this dish.  The recipe tastes great the original way or with a variety of vegetables; don't be afraid to experiment a little!

Helpful Tip:  If you don't have a spiralizer to make the zoodles yourself, you can find already spiralized vegetables in your prepared vegetables fresh produce section of most grocery stores.

Yield: 4 Servings

At our most recent Diabetes 101 Class, we prepared and sampled a delicious breakfast stir fry that everyone enjoyed!  See recipe below:

Breakfast Stir-Fry

Ingredients

• 8 oz cooked turkey breakfast sausage (optional)
• 3 XL eggs
• 1 Tbsp olive oil
• 1/3 cup chopped red onion
• 2/3 cup chopped bell pepper - use a variety of colors
• 1/4 cup sliced almonds
• 2 cups cooked brown rice
• 4 cups kale, chopped
• 3/4 cup feta cheese
• salt and pepper
• smoked paprika

Directions

1. Heat skillet over medium-low heat.  Cook turkey and break into medium-sized crumbles.  Drain excess fat and/or pour into bowl lined with paper towel.
2. Saute onions and peppers in olive oil until they are soft when pierced with a fork and starting to brown.  
3. Whisk the eggs in a small bowl.  Pour eggs into the vegetable pan.  Add almonds, rice, and feta cheese. Season with salt, pepper, and paprika.  Stir mixture until the eggs have cooked and scrambled.
4. Add turkey into the rice mixture.  Stir in kale, cover, and let rest for 2 minutes.  Pour into bowl and serve.

Yield: 4-5 Servings

17 Health Tips for 2017

Why wait for 2018 to arrive to start your New Years Resolutions?  This is the toughest time of the year, when we are busy trying to do a million things before the end of the year.  Year after year, we have a tendency to gain weight from all the Holiday festivities and foods.  If it is not those delicious baked goods that are being brought into work or the rich foods we eat from Thanksgiving till New Years.  Here is a very helpful handout that might help jump start you into a healthier 2018! 

http://www.eatrightpro.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/17%20health%20tips%20for%202017_final.ashx