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!

Recipe: Vanilla Yogurt with Pear Compote

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! 

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!