Diabetes Support Group Presents: Diabetes and Oral Health

February 13, 2018

The TalkDiabetes Support Group is meeting Thursday, February 15th at 10:00 am in the Great Room at the Hyland Education and Training Center.

Special Guest Speaker: Dr. Pallavi Sinha, DMD

Join our educators and Dr. Sinha to learn more about the importance of oral health with diabetes.

To register, call 314-ANTHONY

 

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Shrimp and Pea Pod Stir-Fry

February 12, 2018

This Valentine’s Day, or any day, skip the additional cost and hassle of eating out and try cooking something special at home.

1 lb fresh or frozen medium shrimp, peeled and deveined
½ cup reduced-sodium chicken broth
1 Tbsp reduced-sodium soy sauce
2 tsp cornstarch
2 tsp grated fresh ginger
2 tsp sesame oil
3 cloves garlic, minced
¼ tsp salt
¼ tsp crushed red pepper (optional)
2 Tbsp vegetable oil
1 cup sliced onion
1 cup packaged fresh julienned carrots
12 oz snow pea pods, trimmed
1 ⅓ cups hot cooked brown rice

Directions:

  1. Thaw shrimp if frozen. Rinse shrimp and pat dry.
  2. For sauce, combine chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper.
  3. In a 12-inch skillet or a wok, heat vegetable oil over medium-high heat. Add onion and carrots; cook and stir 3 to 4 minutes or until beginning to soften. Add pea pods; cook and stir 3 minutes. Add shrimp; cook and stir 3 minutes more or until shrimp are opaque. Add sauce; cook and stir until thick and bubbly.
  4. Serve 1 ½ cups shrimp mixture over ⅓ cup rice. If extra spice desired, top with additional crushed red pepper.

Recipe from Diabetic Living Spring 2018 publication
Makes 4 servings
Total: 30 minutes
Per serving (1 ½ cups shrimp mixture + ⅓ cup rice each): Calories 323, Total fat 11 grams, Saturated fat 1 gram, Cholesterol 159 mg, Sodium 499 mg, Total carbohydrate 32 grams or 2 carbohydrate choices (includes 5 grams of fiber and 7 grams of sugars), Protein 26 grams

TIP: If meal goal for carbohydrates is 45 grams, you can add an extra ⅓ cup of rice to reach your mealtime goal.

 


Turkey, Kale, and Brown Rice Soup

January 18, 2018

Written by: Alison Brinker, RD, LD, CDE

January is National Soup Month, and it could not be at a better time! Considering how cold it has been a nice bowl of soup can warm you up.  Soup is also a lighter meal that is nice after most of us have overindulged during the holidays.  Following is a recipe for Turkey, Kale, and Brown Rice Soup.  It uses whole grain brown rice for extra fiber along with a great mix of vegetables.  It’s a wonderful chance to try kale if you haven’t already.  Kale can have a bitter taste, but simmering it in soup broth helps to cut the bitterness.   Make a double batch and freeze leftovers to have in February.  It will probably be cold then too.  Enjoy!

Turkey, Kale, and Brown Rice Soup

1 Tablespoon olive oil
5 to 6 large shallots, chopped
3 medium carrots cut into ½ inch cubes (about 1-1/3 cup)
1 large red bell pepper, cut into ½ inch pieces (about 1-1/2 cups)
8 ounces ground white meat turkey
1 tablespoon herbes de Provence (found in the spice aisle at most larger grocery stores)
4 cups low-sodium chicken broth, plus more if needed
One 15 ounce can diced tomatoes, drained
1 cup cooked brown rice
1 small bunch kale, coarsely chopped (about 4 packed cups)
½ teaspoon salt
½ teaspoon pepper
¼ cup chopped fresh parsley or 2 tablespoons dried

Heat the oil in a large pot over medium-high heat. Add the shallots, carrots and bell pepper and sauté, stirring frequently, until the vegetables begin to brown and soften slightly, 8 to 10 minutes.  Add the ground turkey and stir until the meat turns white and begins to color very slightly around the edges,  5 to 7 minutes.  Add the herbes de Provence and stir 1 minute.  Add 4 cups of broth, tomatoes, and rice.  Bring to a boil.  Stir in the kale and season with salt and pepper.  Reduce the heat to medium-low.  Cover and simmer until the vegetables are tender, about 15 minutes.  Stir in parsley and serve.

Makes 4 servings.  Nutrition information per serving:  269 calories, total carbohydrate 34 grams, fiber 6 grams, total fat 6 grams, saturated fat 1 gram.


…And a Healthy New Year

December 29, 2017

The new year comes with excitement, anticipation, and promise. For many, it provides an opportunity for positive changes and self-improvement, but setting expectations too high can often lead to frustration rather than success.

Don’t let lofty ambitions overshadow reality and crush your chances of hitting target. This year, resolve to avoid setting your standards too high. Take on the new year with enthusiasm, but be SMART about it.

SMART is an acronym used to set small, achievable goals which will gradually aid in progress toward larger aspirations. Instead of setting general, overstated goals, think about the actions you can take to help yourself get there. Use the parameters below to organize those actions into a more manageable objective.

S is for SPECIFIC
M is for MEASURABLE
A is for ATTAINABLE
R is for REALISTIC
T is for TIMELY

Let’s use exercise as an example.
1. Be SPECIFIC. Define what you are trying to accomplish. How will you exercise? Where will you do it?
2. Make it MEASURABLE. Set a framework so you will know whether or not you accomplish the goal. How much exercise will you do and how often?
3. Evaluate if this is ATTAINABLE. Remember, setting a goal too high may hinder your success. Can you actually exercise this much?
4. Determine if your idea is REALISTIC. Will you honestly exercise this many days per week with your busy schedule? If not, you may need to start a little smaller.
5. Make it TIMELY. You have now chosen the type of exercise, how much you can do, and how often you will do it. Now, schedule it into your life when it will make the most sense and create a time frame to reevaluate how you are doing.

Goal: I will walk around my neighborhood for at least 30 minutes 3 days per week on Monday, Wednesday, and Friday mornings for 2 weeks starting next Monday.

TIP: It is a good idea to write down your goal and post it somewhere you will see it every day as a reminder of what you are trying to do.

At the end of your timeline, analyze your results. If you accomplished your goal, set a new one. Maybe you can increase the amount of time or days per week that you are exercising. If you were unsuccessful, determine the cause and address it. Perhaps you couldn’t walk because of a knee injury. Instead, choose a different activity that will not hurt your knee such as seated aerobics and try again.

TIP: Plan for roadblocks. Winter weather may prevent you from going outside to walk. Have a back-up plan. You can pick somewhere indoors to walk such as a local gym or community center or even the mall. Sometimes, the weather can keep you from driving to these places, so you should have a plan for activities you can do at home as well to avoid potential excuses.

Start out 2018 right and resolve to exercise your SMARTs for a healthy new year!


12 Tips for Holiday Travelers

December 21, 2017

Are you traveling this season? Utilize our checklist below to help avoid some of the potential stresses of forgetfulness.

  • See your healthcare provider prior to leaving

    Don’t forget to bring:

  • Medical identification bracelet that says you have diabetes
  • Contact information for your healthcare team
  • Emergency contact information
  • List of all medications you are taking
  • Medications in original, labeled containers from the pharmacy
  • Insurance cards
  • Copy of your written prescription for medications in case of need for refill
  • Diabetes testing supplies
  • Glucometer
  • Test Strips
  • Lancets
  • Lansing device
  • Portable sharps disposal container
  • Emergency snacks
  • Good shoes for walking to protect your feet
  •  Travel safe and enjoy your trip!

Deck the Halls

December 1, 2017

Deck the halls with glucose test strips
Fa la la la la la la la la
‘Tis the season to come to grips
Fa la la la la la la la la
Don we now our medical ID
Fa la la la la la la la la
Maintain a healthy A1C
Fa la la la la la la la la

Count your carbs and control portions
Fa la la la la la la la la
Put used lancets in your sharps bins
Fa la la la la la la la la
Take your medicines as you should
Fa la la la la la la la la
Then your blood sugar may be good
Fa la la la la la la la la

Exercise safely this season
Fa la la la la la la la la
Set goals that are within reason
Fa la la la la la la la la
Trust yourself that you can do this
Fa la la la la la la la la
Have yourself a Merry Christmas
Fa la la la la la la la la


THANKSGIVING THYME THOUGHTS

November 20, 2017

Written by: Emily Nice, RD, LD

Don’t stuff yourself, you turkey! Make a healthy meal this Thanksgiving by utilizing the plate method. Break your plate into sections like this:

Use ¼ of your plate for protein foods like turkey
Make ¼ of your plate starchy foods such as stuffing or potatoes
Fill ½ of your plate with non-starchy vegetables such as green beans or salad

Example:

3 ounces of baked turkey
½ cup of stuffing/dressing
½ cup of roasted sweet potatoes with 1 teaspoon of margarine
½ cup green beans
1 cup of garden salad with 1 tablespoon of low-fat dressing

*This meal contains approximately 489 Calories and 54 grams of carbohydrate (3 ½ carbohydrate choices)

Other Considerations
-Take smaller portions of various foods to include more of your favorites but continue to control carbohydrate intake at a more manageable level for your body.
-Using a smaller plate can help with portion control.
-If you are going to indulge in a dessert, limit your portion size and count the carbohydrates toward the goal for that meal.
-Try to be more active during the day.
-Don’t gobble your food too quickly. Take time to savor the flavors so you don’t overeat.
-Focus on your family time and enjoy the holiday!


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