Mission Statement

This is from our October 2009 Article

Goal Setting - Why Bother?

If you have diabetes, you probably know that complications can be severe. But you can reduce unwanted outcomes by adopting healthy lifestyle behaviors, including eating well, and exercising, and by controlling blood glucose levels, blood pressure, and cholesterol. Keep in mind the ABC’s of diabetes control:

A1C--< 7%,

Blood Pressure –-< 130/80

Cholesterol—LDL < 100

Diabetes self-management education is essential to help you learn the behaviors and skills, including goal setting, which will give you the power to manage your own health. Using a team approach, with you as the main team member, to set goals will better prepare your Diabetes Care Team to help you manage your diabetes and will also help you improve your self-management skills.

Goal setting improves your belief that you are able to succeed in specific situations. It also facilitates learning, which creates a sense of ownership and accountability which are the key components of self-management.

In order to be successful in achieving goals, you must set small, attainable, and very specific goals that are well tailored for your lifestyle. Remember what hasn’t worked for you in the past and why it was difficult to make changes in your food choices and physical activity.

Once you understand what hasn’t work, you can try a new approach and set a more realistic goal. And then, when you have accomplished your goal, reflect on what you did well. Don’t forget to celebrate your accomplishments, no matter how small they may seem to you! Share your achievements with your Diabetes Care Team!
Examples of small attainable goals

• I will walk or bike 10 minutes a day, three days a week
• I will eat 3 servings of vegetables each day for a well balanced diet at least 5 days a week.
• I will check my blood glucose levels 2 times a day, varying times including before meals and 2 hours after meals
• I will park further from the door at the grocery store to get in a few more steps
• I will take the stair, instead of the elevator, at work

These are just examples, but it is important that you choose a goal that fits your needs and will help you achieve the ABC’s of diabetes care!

Event Information

Keeping Your Grocery Bill Under Control

By Kathy Wool,, RD, LDN

Lately it seems each time we shop for groceries the bill gets higher for less items. Even if we concentrate on those foods on sale, it seems to still be a shock when the final cost is presented. Prices continue to rise on many items, and for many of us our paychecks are not increasing at all. Will it ever get any better? You may find yourself asking. There are many ways to save money when grocery shopping and still pay attention to your goals to eat better, stay healthy and manage your diabetes.

Look over the following suggestions, some presented so well by Liza Barnes, Health Educator. Then pick the ones that work best for you!

Don’t shop on an empty stomach.
The cardinal sin of grocery shopping, hitting the store when you're hungry, will put you over budget faster than you can say "junk food." If you have no choice but to go to the store without a meal, buy an apple and some nuts (or another snack rich in protein and/or fiber) to munch on while you’re shopping.

Plan!
At the very least, make a list before you shop. At the very best, plan your weekly menu or list a few main dishes that you can eat throughout the week.

Buy generic.
Held to the same standards as name-brand versions, store-brand products are usually just as good, and less expensive. Generic products are available for nearly every product you can think of, so be on the lookout for them.

Shop alone.
Sometimes this just isn’t possible, but if you can shop solo, you’ll be able to focus on finding the best deals and taking as much time as you need to make it through the store.

Make smart substitutions.
This one may be hard for some of us, but it has the potential to save you a great deal. Think about what you eat, and then think about what may be a cheaper—at equally healthy—substitute. Like breakfast cereal? Oatmeal is usually cheaper. Pop some popcorn kernels on your stovetop. Be willing to make substitutions on brands and specific ingredients based on sales, too. You may find that a different brand or flavor of low fat yogurt, for example, is a better deal one week.

Buy whole foods.
Sometimes, the less processed a food is, the cheaper and healthier it is per serving. Apples may cost less than applesauce or apple juice. Canned black beans will be cheaper than refried beans. A block of cheese costs less than shredded cheese. Whole grains like brown rice and oats will be cheaper than processed cereals, and that extra serving of fiber is great!.


Don’t get stuck in the middle (of the grocery store).
Packaged foods have been condensed, salted, refined, sweetened, or otherwise processed. They may seem like a good deal, providing more calories for less money, but those calories usually aren't very nutritious and the extra sugars will make it difficult to control your healthy meal plan and blood sugar levels.

Eat your protein without the meat.
Try substituting one meat meal per week with a vegetarian meal to save money and benefit your health. Beans, eggs, and tofu all provide high-quality protein for a fraction of the cost of meat, and a fraction of the fat that meat contains, which is a goal for prevention of heart disease with diabetes...

DIY
If you’re really craving a special treat, make it from scratch. You can make it from healthier ingredients, which are more appropriate for your dietary needs, and spend less. Tell those muffins in the bakery case that are calling your name to hush and whip up a batch of some with whole grains, blueberries and a sugar replacement at home that would put the store-bought ones to shame. Not to mention keeping those glucose levels in control.

Eat seasonally.
Produce in season costs less, thanks to the law of supply and demand. You might miss having tomatoes in the heart of winter, but the fresh, perfect tomatoes of summer taste better, cost less and are more nutritious anyway. Check out sales flyers and base your menu off fresh foods that are available right now (instead of foods that have to travel across the country or an ocean to make it to your store). Make a trip to your farmers market to get some great prices on local produce.

Carry out—from your kitchen.
Packing your own lunch, snacks and sugar free drinks, and other meals are usually less expensive and healthier than eating out. It will require more planning, but the dollars you save will be worth your time in the end



Decide which of these are the best for you to use to cut that bill a little and maintain those healthy eating goals and habits you have set. Don’t be afraid of the grocery store but figure out how to find the best options so you can relax and enjoy each meal you prepare.

Use these helpful hints and try these del;icious ideas for some healthy fall cooking!

Carrot Oat Bran Muffins

¾ cup oat bran
½ cup whole wheat flour
¾ cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon ground allspice
¼ cup honey or equivalent sugar substitute
1 cup fat-free milk
1 egg or equivalent egg substitute
¼ cup vegetable oil( canola)
2/3 cup packed, shredded carrots
Preheat the oven to 375°F, and line 9 tins of a standard muffin pan with muffin papers. In a mixing bowl, combine oat bran, flours, baking powder, baking soda, cinnamon, and allspice. In a small mixing bowl, blend honey, milk, egg, and vegetable oil together. Slowly add wet ingredients to dry ingredients, stirring until dry ingredients are moistened. Stir in shredded carrots. Fill each muffin paper with 3 heaping tablespoons of batter. Bake for approximately 25 minutes until muffins are golden and baked through.
Yield: 9 muffins
Serving size: 1 muffin
Nutrition Information
Per Serving:
Calories: 188
Carbohydrate: 27 g
Protein: 5 g
Fat: 7
Saturated fat: 2 g
Sodium: 220 mg
Fiber: 2 g

Winter Squash Soup with Dill

1 ½ cups cooked, mashed winter squash (from 1 ½ pounds acorn, butternut, or Hubbard squash)
1 small white onion, finely chopped
2 tablespoons light margarine
1 tablespoon all-purpose flour
2 cups of 99% fat-free chicken broth
¼ cup skim milk
1 teaspoon dill
½ teaspoon thyme leaves
Dash nutmeg
To cook squash, preheat oven to 350°F. Split squash in half lengthwise, and remove seeds and strings with a spoon. Place it in a shallow baking pan with 1 inch of water and bake for about 45 minutes, until soft. When soft, scoop flesh from skin and mash with a fork or potato masher.
In a medium saucepan, sauté onion with margarine. Add flour when onions soften. Slowly add chicken broth a few ounces at a time, stirring constantly. Bring to a gentle boil. Lower heat and gradually stir in milk and mashed squash. Add seasonings. Simmer for 10 minutes, stirring frequently.
Yield: 4 servings
Serving size: 1 cup
Nutrition Information
Per Serving:
Calories: 113
Carbohydrate: 15 g
Protein: 2 g
Fat: 5 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 508 mg (using low-sodium broth will reduce sodium)
Fiber: 3 g

For more recipes click below

Eating Well & Recipes

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Help Defeat Diabetes With American

 Idol Host Randy Jackson

Hollywood- American Idol's own host Randy Jackson has announced that he has Type II Diabetes and has teamed up with the American Heart Association to help defeat this dreaded disease. February is not only when American Idol starts heating up but more importantly it is Heart Month! To learn more about the American Heart Associations "the Heart of Diabetes" campaign click here. Be sure to check out some of Randy Jackson's Web Cast videos and American Idol news story.

November 14th

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