Mission Statement

This is from our July 2010 Article

Just Breathe

A sick child or parent, a wedding, a birth, a funeral, a deadline at work, a surprise guest, a retirement, and a new job are all examples of stress. The diagnosis of diabetes or any chronic health condition can also cause stress. Being asked to change your lifestyle, to revise your eating plan, or to take medications can also be stressful. The American Heart Association defines stress as any change that you must adapt to and can be brought on by emotions, thoughts, relationships, or outside events. Stress can also be family, social, and work obligations that can overtake our time and resources.

When our body is under stress, several different hormones are released which increase our heart rate, blood pressure, breathing rate, and blood sugar. This increase in blood sugar can be of concern for individuals with diabetes. Chronic high blood sugar can increase the risk of developing complications from diabetes such as heart disease, kidney problems, nerve problems, and eye problems.

Good stress management is essential for individuals with diabetes. Listed below are some helpful tips for healthy stress management:

• Keep a journal of blood sugar levels and record stress level at time blood sugar is checked. Notice if there is a pattern of which stressors increase blood sugar.
• Identify stressors in your life and strategies to reduce the stressors.
• EXERCISE- Do not skip your physical activity. Exercise is medicine and is a cornerstone to healthy diabetes self management.
• Keep up your healthy eating plan.
• Get enough sleep.
• Talk to a friend, support person, or therapist about your stress.
• Focus on concerns- not worries.
• Expect the unexpected.
• Practice positive self-talk.
• Perform abdominal/deep breathing.
• Meditate.
• Experiment with Yoga or Tai Chi.
• Try progressive muscle relaxation.
• Take and make time to relax.
• LAUGH!!

For more information about diabetes and stress management, please visit the following websites:

http://diabetes.webmd.com/features/stress-diabetes
www.diabetes.org
www.diabetes.niddk.nih.gov
www.americanheart.org
www.eatright.org

Succulent Summer Fruit!

Summer is a great time to enjoy an abundance of fresh, tasty fruit at its peak. It’s hard to beat the plentiful assortment of highly nutritious blueberries, strawberries, cherries, currants, melon, nectarines, peaches, pears, plums, pineapple, grapes, raspberries, watermelon, apricots, papaya, kiwi, mango, pomegranate and figs that the season has to offer!

This wide variety of fruits is not only colorful and scrumptious, but also provides your body with a number of health promoting benefits, such as boosting immune function, fighting off disease, improving digestion, beautifying your skin, hair and eyes, and improving circulation.

People who regularly eat generous amounts of fruits and vegetables as part of a healthy meal plan are likely to have a reduced risk of stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

These benefits are due to the wealth of vitamins A (as beta-carotene), C, E and B (thiamin, riboflavin, folate and niacin), minerals such as potassium and iron, fiber, and phytochemicals including antioxidants (that destroy cell-damaging free-radicals) commonly found in fruits.

And if all those aren’t enough reasons to include 3 servings (for most people) of fruit every day, keep in mind that fresh fruit is naturally low in calories and fat, and high in water content. So filling up on fruit and substituting it for high-calorie foods is a good way to control your weight and stay hydrated this summer.

The possibilities for including fruit are endless!
• As part of a nutritious, seasonal dinner, try grilling up some seasonal fruits: skewered cantaloupe, grilled peaches, pineapple slices or bananas (See recipes below; Be sure to scrape the grate well between the meat course and dessert).
• Use fresh fruit in green salads. Fresh strawberry halves are delicious and beautiful with baby spinach leaves and poppy seed dressing, and grape halves, raisins, sliced cherries, diced apples or pears add a wonderful zest to any type of tossed greens.
• Use blueberries, strawberries or blackberries by the handful. Put them in your breakfast cereal, or mix them into pancake or muffin batter.
• Layer nonfat plain or vanilla yogurt with fresh berries and your favorite granola.
• Nothing beats a traditional fruit salad medley of melon, strawberries, grapes, blueberries, cherries or any fruit of your choice!

Summer berries, cherries, and peaches provide the perfect flavors for desserts that are warm from the oven or refreshingly cool and sweet. Marinated strawberries in balsamic vinegar (see recipe below) create a surprisingly delicious and sophisticated dessert or simply top fresh berries with light whipped cream for a refreshing treat.

By including a wide variety of delicious, colorful fruits at every opportunity this summer, you will reap the health benefits and can establish healthy eating habits to follow year-round!
Read on for information resources, ideas and recipes to try!


Information Resources
FruitsandVeggiesMatter.gov provides easy ways to add more fruits and vegetables into your daily eating patterns.
Fruits & Veggies—More Matters® Visit: Produce for Better health's Web site for additional information; tips, recipes, and more!
Local Harvest Shopping at a farmers' market is a great way to meet local farmers and get fresh, flavorful produce. Use their map to find one near you!
USDA Farmers Market database (AMS) This database allow you to search for farmers markets based on specific criteria

Cantaloupe and Mango (or Pineapple) Salsa

2 cups cantaloupe, diced
2 cups mango, diced (or 16oz crushed pineapple, drained)
½ cup red onion, diced
2 Tbsp cilantro, chopped
1 lime, juiced
2 Tbsp cider vinegar
½ Tbsp extra virgin olive oil
1 tsp sesame seed

In medium bowl, combine diced cantaloupe, mango (or pineapple), onion and cilantro.
Whisk together the lime juice, cider vinegar, olive oil and sesame seed; drizzle over the fruit and mix until well blended. Cover and refrigerate for at least one hour before serving.

Serve over marinated, grilled chicken (½ cup orange juice, 1 ½ Tbsp lime juice, salt, & pepper to taste), grilled salmon or halibut.

Grilled Pineapple Slices

1 fresh pineapple - peeled, cored and cut into rings
Note: canned pineapple rings (20 oz) may be substituted
¼ cup canned coconut milk
½ cup cinnamon sugar

Preheat a grill for medium heat. When the grill is hot, lightly oil the grate.
Place the coconut milk and cinnamon sugar into separate dishes. Dip slices of pineapple into coconut milk, then coat in cinnamon sugar. Grill slices for 6 minutes on each side. Remove to plates, and serve. Makes 8 servings
Nutrition Information Per Serving - Calories: 91 | Total Fat: 1.8g | Cholesterol: 0mg

Extra Simple BBQ Banana

1 bananas
2 scoops light vanilla ice cream
1 teaspoon chopped fresh mint (optional)

Place whole, unpeeled banana on grill, turning occasionally until the peel is blackened. Remove stem and skin. Slice banana, serve over ice cream with mint garnish. Makes 2 servings
Nutrition Information Per Serving - Calories: 112 | Total Fat: 2.7g

Strawberries with Balsamic Vinegar

16 ounces fresh strawberries, hulled and large berries cut in half
2 tablespoons balsamic vinegar
¼ cup white sugar
¼ teaspoon freshly ground black pepper, or to taste

Place strawberries in a bowl. Drizzle vinegar over strawberries, and sprinkle with sugar. Stir gently to combine. Cover, and let sit at room temperature for 1 to 4 hours. Just before serving, grind pepper over berries. Makes 6 servings
Nutrition Information Per Serving - Calories: 60 | Total Fat: 0.2g | Cholesterol: 0mg

Peach Cobbler

9 fresh peaches
2 tablespoons fresh lemon juice
½ cup white sugar

1 1/3 cups all-purpose flour
3 tablespoons white sugar
1 ½ teaspoons baking powder
½ teaspoon baking soda
¼ cup butter, chilled
2/3 cup buttermilk

2 teaspoons white sugar
¼ teaspoon freshly grated nutmeg

Preheat oven to 400 degrees F.
Submerge peaches in boiling water long enough to make the skin easy to peel - about 1 minute. (if really ripe, it may take less time). Remove peaches with a slotted spoon, and run cold water on them. Slip off the skin.
Cut peaches into wedges, and place in a deep 10 inch pie plate or a 2 inch deep 2 quart baking dish. Toss peaches with lemon juice and 1/2 cup sugar. Cover with foil.
Bake 15 minutes, or until the peaches are hot and bubbly

Whisk together flour, 3 tablespoons sugar, baking powder, and baking soda. Cut in butter with a pastry blender until mixture resembles small peas. Pour buttermilk over top, and toss with a fork until the mixture clumps together. Drop heaping tablespoons of dough over the peaches.
In a small cup, mix 2 teaspoons sugar and nutmeg. Sprinkle over biscuits.
Bake until biscuits are golden brown, about 30 minutes. Set dish on wire rack to cool 10 to 15 minutes before serving. Makes 9 servings
Nutrition Information Per Serving - Calories: 209 | Total Fat: 5.5g | Cholesterol: 14mg

Fresh Triple-Berry Pie

1, 9-inch deep dish pie crust
4 Cups of strawberries quartered
½ Cup of water
½ Cup of splenda
2 Tablespoons of cornstarch
1 Cup of fresh blueberries
1 Cup of fresh raspberries
½ teaspoon of vanilla or almond

Preheat oven to 475°
Pierce bottom & sides of 9 inch deep-dish pie crust. Bake 12 minutes until golden brown.

Blend one cup of strawberries, water, splenda and cornstarch until smooth. Pour into large pot. Bring to a boil over medium-high heat. Boil one minute then stir constantly.
Remove from heat and let stand for 10-15 minutes to cool slightly.
Add remaining berries and vanilla to cook strawberries. Stir gently until well mixed. Spoon into crust and cover with a plastic wrap. Makes 8 servings
Nutrition Information Per Serving - Calories: 217 | Total Fat: 7g | Cholesterol: 2mg | Fiber 3g | Carbohydrate 37g Dietary Exchanges: 2 Fruit ½ Starch

SOMERSET:
• Free Diabetes Clinic at the Somerset County Health Department for county residents age 18 and over. Provides HbA1c, blood glucose, and blood pressure testing and diabetes education management assistance by a registered dietician and diabetes educator consultant. For those that qualify, diabetes supplies and medication vouchers are available. Call 410-523-1760.
• Diabetes Education Program at McCready Health Foundation. Comprehensive program recognized by the American Diabetes Association (ADA). Includes monthly sessions and 4-week group sessions for diabetics and their families. Taught by a certified diabetes educator and a registered dietician. While there is a fee for the program, it is covered by many insurance providers. Call 410-968-1200, x3349.
• Free Diabetes Support Group at McCready Health Foundation meets monthly. Call 410-968-1200 for details.

WICOMICO:
• Diabetes Self Management and Medication Nutrition Therapy Education at Peninsula Regional Medical Center. Comprehensive group and individual educational sessions led by a certified diabetes educator and a registered dietician. Meal planning, individualized instruction on medications and blood glucose monitoring are available. The program is recognized by the ADA. Day and evening sessions are available. A doctor’s referral is required. There is a fee for the program and it is covered by many insurance providers. Call 410-543-7061.
• Free Diabetes Support Group at Peninsula Regional Medical Center meets monthly. Speakers on a variety of topics. Light refreshments are offered. Call 410-543-7061.
• Free Pump Club at Peninsula Regional Medical Center meets monthly prior to the Support Group. Call 410-543-7061.
• Diabetes Kids Support Program at Peninsula Regional Medical Center provides mentoring support. Call 410-749-0085.
• Apple Discount Drugs, Fruitland, Maryland offers free meter instruction education and basic diabetes management information. Call 410-749-8401.
• Peninsula Diabetes Center affiliated with Peninsula Cardiology Associates provides individualized, quality education and disease management programs and services to all adults with diabetes. Director Caroline Mansy is a nurse practitioner and certified diabetic educator. Educational sessions, insulin pump management, cardiac risk assessment and prevention, and general disease medical management are available. Call 410-543-8240.
WORCESTER:
• Free Diabetes Clinic for county residents age 18 and over at Atlantic General Hospital. Provides HbA1c, blood glucose, and blood pressure testing, management of diabetes. Educational assistance by a registered dietician and certified diabetes educator. For those that qualify, diabetes supplies and medication vouchers are available. Call 410-641-9703.
• Diabetes Education Program at Atlantic General Hospital. ADA recognized comprehensive group and individual educational sessions led by a certified diabetes educator and a registered dietician for persons with diabetes and their families. There is a fee for the program. Call 410-641-9073.
• Free Diabetes Self-Management Education program. Locations in Snow Hill and Pocomoke. Team taught by staff from Atlantic General Hospital and the Worcester County Health Department including a certified diabetes educator, registered dietician, and certified exercise specialist. Six sessions. Call 410-632-1100, x1102
• Free Diabetes Support Group at Atlantic General Hospital meets monthly in Ocean Pines and Berlin. Call 410-641-9703
• Free Diabetes Support Group sponsored by the Worcester County Health Department meets monthly in Snow Hill and Pocomoke. Call 410-632-1100, x1102.
• Free Diabetes Prevention Program - Lifestyle Balance. A nutrition and physical activity behavior change program sponsored by the Worcester County Health Department. Program meets 3 days/week for 16-weeks. Led by an exercise specialist and registered dietician. Incentives, education and lifestyle coaching. Call 410-632-0056.


Article written by Sharon Cooper
Tri-County Diabetes Alliance Chairperson and
Health Educator at the Wicomico County Health Department
Chronic Disease Prevention Program

NEED HELP WITH DIABETES???

The Somerset County Health Department and the Atlantic Health Center are currently providing an extensive program offering a variety of diabetes services. We understand the importance of diabetes management which is why we have devised a team of healthcare professionals to help you on this journey. These professionals can provide education and encouragement to help you take better control of your health.

The following health care professionals are available to provide the services described.

Diabetes Educator: will teach you about the day to day care of your diabetes; can help you with monitoring your blood sugar, healthy ways to cope with diabetes, reduce your risks for diabetes related complications, teach you about your specific medications, refer you to self -management classes, and much more.

Registered Dietitian: an expert in food and nutrition, the dietitian will help you find a meal plan that works for you, can teach you about healthy food preparation, reading food labels choosing healthier foods, increasing your level of physical activity, and much more.

Clinician: will look after your overall health as well as diabetes management; help with your glucose testing, medications, answer any overall health questions and concerns, and much more.

Both the Somerset County Health Department and the Atlantic Health Center are holding FREE* diabetes clinics with the purpose of providing additional help to people who might be having some difficulty managing their diabetes. The following is the information on each clinic and a contact number.

Clinic Locations and Time

Somerset County Health Department

Where: 7920 Crisfield Highway, Westover, MD. 21871
When: Every other Monday
Time: 8:30-12 noon
Call: 443-523-1760 (for schedule and appointment)

Atlantic Health Center

Where: Atlantic Health Center
When: Every other Thursday
Time: 8:30-12 noon
Call: 410-641-9703 (for schedule and appointment)

 Each appointment consists of:

• FREE Glucometer and Strips for those who qualify

• Voucher for medications* (restrictions apply)

• A1C Finger-stick and Blood Glucose Test

• Blood Pressure Screening

• ADA Risk Assessment

• Dietitian- Nutrition Consultation

• Diabetes Educator Consultation

*Requirements: Somerset or Worcester Co. residents or employee; 18 years or older
You are not alone when it comes to taking care of your diabetes. We are here to be a part of your health care team to manage your diabetes and take care of your health.
Remember YOU are the most important person on your team!
CALL US!

Free Smoking Group Smoking Cessation Programs
Sponsored by the Worcester County Health Department

For more information or to enroll please call the Prevention Services Unit of the Worcester County Health Department at 410-632-1100.

November 14th

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