Mission Statement

This is from our January 2010 Article

Happy New Year!

2010

Protect Your Eyes!

People with diabetes are at an increased risk for developing eye complications. Most people with diabetes will, over time, develop some form of retinopathy (disease of the retina) which occurs when there is damage to the tiny blood vessels of the retina. This disorder can cause damage vision and, in advanced cases, lead to blindness.

Those with diabetes are also at a greater risk of developing glaucoma and cataracts. Glaucoma is an increase in fluid pressure inside the eye that can cause optic nerve damage. Cataracts, which can cause swelling and cloudiness, develop from a build up of glucose in the lens of the eye.

The good news is that new treatment options in the field of eye care have helped to decrease vision loss. Research has shown that early detection of eye disease, well-controlled blood sugar and blood pressure, quitting smoking and regular checkups can significantly reduce the risks of eye complications.

The American Diabetes Association (ADA) (Clinical Practice Recommendations, 2009) recommends the following screening by an ophthalmologist or optometrist:
• Adults and children (>10 years) with Type I diabetes should have an initial dilated and comprehensive exam within 5 years of diabetes onset.
• Persons with Type II diabetes should have a dilated and comprehensive eye exam shortly after diagnosis
• Subsequent exams for type I and Type II persons with diabetes should be repeated annually
• Women with preexisting diabetes who are planning a pregnancy should have a comprehensive eye exam and/ or counseling on the risk of developing retinopathy
• Women with preexisting diabetes who have become pregnant should have an eye exam in the 1st trimester with close follow up during and after pregnancy.

It is also important to see your ophthalmologist or optometrist if you note eye changes and you are having:
1. blurry vision
2. trouble reading
3. double vision
4. persistent red eyes
5. eye pain
6. pressure in the eyes
7. trouble seeing out of the sides of your eyes
8. spots or floaters in your path of vision
9. any new vision changes

Remember, you have control over your diabetes care and there are steps you can take to protect your eyes and vision. Keep your blood sugar and blood pressure under control (determine your target ranges with your Diabetes Health Care Team), stop smoking, and see your eye doctor yearly for a dilated exam.

Welcome in the New Year

2010

Here it is the beginning of another New Year! And whether you set a New Year’s Resolution or not, you can make the next year of your life a healthier one from the start. Begin with an evaluation of what your eating and physical activity habits have been like over the last year. When you take an honest look at what you have done or not done, it is easier to set new plans into action.

• Ask yourself what are your goals?
• Do you need to lose weight?
• Do you need to improve your blood sugar levels?
• Do you want to be able to walk further or faster?
• Is your cholesterol or blood pressure too high?
• Do you need to improve on a healthy diet?

Decide what you really want to achieve for not only the next few months but for the entire year.
Let’s look at a healthy diet. A healthy diet should include, per day, 5-9 servings of fruits & vegetables, 25 grams of fiber, five- six ounces of lean protein, and a small amount of healthy fats. Learn which foods can substitute for the less healthy ones. Examples are:
• some crunchy vegetables instead of chips with a low fat dip;
• try whole grain bread and pasta instead of the white ones all the time
• skip those sweet desserts and enjoy fresh berries with a little non-fat topping
• choose low fat ground turkey to replace the beef
• try a few vegetarian meals instead of meat all the time
• switch to lower fat dairy foods, like milk and yogurt

When you go shopping, use a list to be sure you choose the healthier items you
planned on buying. Try to avoid the snack aisle and all those processed foods and frozen meals. They may seem easier to prepare but are not so easy on your diabetes management or weight. Choose more fresh or frozen vegetables and fruits. Read your food labels for the whole grains, low saturated fats, sodium, trans fats and sugars and decide which ones fit best in your healthy food choices.
Take notice of your cooking style. Frying foods adds more fat and calories but no nutrition- yes they taste good but save them for those special meals not everyday. Steam your vegetables, then add flavor with herbs and spices> not extra fats with butter or margarine. And steaming protects more of those precious vitamins. Try baking broiling and steaming your meats, experimenting with new flavors from various spices.
And watch how much you cook because healthy home cooked meals can increase your calories, your weight and your blood sugar levels if you eat too much of even the healthiest items.
And don’t forget your fitness and exercise-make that part of a healthy you. Get up and moving. Include aerobic activities like walking, running; increase your strength with resistance exercises like lifting weights.
Remember getting started with a new healthy plan or continuing the one you have started takes motivation and some discipline. Don’t let busy schedules, plateaus, or any other road block stop you- work your way through the barriers and remember the benefits you are feeling with your personal healthy habits.

HAPPY NEW YEAR TO YOU!

Healthy Recipes for the New Year-
Recipe Makeovers of some old favorites

Roasted-Garlic Mashed Potatoes
(makes 5 servings, ½ cup each)

1 whole garlic head
1 tablespoon olive oil
1 pound peeled Yukon Gold or red potatoes, quartered
3 cups water
½ cup 1% low-fat milk
¼ teaspoon salt
¼ teaspoon pepper

Preheat oven to 375°.
Remove white papery skin from garlic head (do not peel or separate cloves). Rub oil over garlic head; wrap in foil. Bake at 375° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Set aside. Discard skins.
Place potatoes in a saucepan, and cover with water. Bring to a boil; cook 15 minutes or until very tender. Drain. Heat milk in pan over medium heat until hot (do not boil). Add potatoes, salt, and pepper, and beat at medium speed of a mixer until potato mixture is smooth. Add garlic pulp, and stir well.
NUTRITION INFORMATION
CALORIES- 105
TOTAL FAT- 3.1g
SATURATED FAT- 0.5g,
CALORIES FROM FAT-27
CHOLESTEROL- 1mg;
CARBOHYDRATE- 16.6g;
SODIUM- 140mg;
PROTEIN- 3.9g;
FIBER- 1.8g

Zesty Broccoli Casserole
(makes 10 servings, ¾ cup each)

3 (10-ounce) packages frozen broccoli florets, thawed
Cooking spray
1 ½ cups fat-free milk
2 ½ tablespoons all-purpose flour
¼ teaspoon freshly ground black pepper
¾ cup (3 ounces) shredded sharp cheddar cheese
½ cup (4 ounces) fat-free cream cheese, softened
1 cup fat-free mayonnaise
¾ cup chopped onion (about 1/2 medium)
1 (8-ounce) can water chestnuts, rinsed, drained, and sliced
¾ cup panko (Japanese breadcrumbs) or regular breadcrumbs
2 teaspoons low fat margarine, melted

Preheat oven to 375°.
Arrange broccoli in an even layer in an 11 x 7-inch baking dish coated with cooking spray; set aside.
Combine milk, flour, salt, and pepper in a large saucepan over medium-high heat; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Add cheddar and cream cheeses; stir until smooth. Stir in mayonnaise, onion, and water chestnuts. Spoon cheese mixture evenly over broccoli.
Place panko in a small bowl. Drizzle with margarine, and toss. Sprinkle breadcrumb mixture evenly over cheese mixture. Lightly spray breadcrumb layer with cooking spray. Bake at 375° for 25 minutes or until mixture begins to bubble and breadcrumbs brown.
NUTRITION INFORMATION

CALORIES- 141
TOTAL FAT- 4.9g
SATURATED FAT- 1.3 g
CALORIES FROM FAT- 45
CHOLESTEROL- 15mg;
CARBOHYDRATE- 17.9g;
SODIUM- 384mg;
PROTEIN- 8.6g;
FIBER- 4.1g

November 14th

Step Out For Diabetes November 7th Ocean City Boardwalk 10am