The Emotional Aspects of Diabetes
Diabetes can be frustrating and overwhelming to many
people with the disease. It can be extremely
difficult when someone has been recently diagnosed
because they do not have the knowledge and skills to
manage diabetes effectively. Many people go through
the stages of grief when first diagnosed such as
anger, depression, and denial when trying to cope
with their feelings about having diabetes. Some
people may blame themselves because they are
overweight or “aren’t doing what they are supposed
to be doing”. There are other factors that may have
contributed to the development of diabetes such as
having a family history of diabetes or being in a
high risk group such as African American, Hispanic,
Native American, or Asian American.
If you have diabetes you can focus on making healthy
lifestyle changes and taking control of your health.
Diabetes is self-managed by the person with diabetes 95 % of the time. You can focus on eating a balanced healthy meal plan, exercising, checking blood glucose levels, and taking medication if prescribed. Gain additional support from your diabetes care team. Your diabetes care team is anyone who helps you manage your diabetes such as your primary care physician or endocrinologist (diabetes specialist), a certified diabetes educator (CDE), dietitian, podiatrist, cardiologist, family, and friends. Share with family and friends how they can best help you. For example, suggest they walk with you or stop bringing food temptations home that make it difficult for you. They often mean well but don’t know how to help. Learn all you can about diabetes. You can take diabetes classes offered in your community. Knowledge is power when it comes to diabetes. Find out more about healthy eating, portion control and choices in meal planning. A diet for diabetes is really just healthy meal planning. That is something we all should be doing whether we have diabetes or not.
Talk about how you are feeling with others. Highlight the positive and do not to expect to be perfect because no one can be perfect! Take time to relax and find activities that you can enjoy such as hobbies, meditation, yoga and exercise. They all can help relieve stress.
Be kind to yourself and try to only make
small
changes at first. Small changes such as starting a
walking program for 10-15 minutes a day or eating
smaller portions can make a big difference.
Celebrate your success! When you lose just one pound
or have your A1C less then 7 % it is a success!
Remember A1C measures your average blood glucose
over a two to three month period. The American
Diabetes Association recommends an A1C less than 7
%. Know your A1C and get your lab work done every
3-6 months. We know from research that getting your
A1C below 7 % can prevent or decrease complications.
You can live a long healthy life with diabetes.
To help find a diabetes educator in your area, contact 1-800-Teamup4 or the American Association of Diabetes Educators website which is www.diabeteseducator.org .
Going Back to School with Diabetes
It’s September- the fall weather is just around the corner. But the exciting change now is the kids going back to school. Those yellow school busses begin to dot the roads and neighborhoods as the summer season ends and the school year begins with excitement! Along with school the family schedule becomes more harried as sporting events, back to school nights, PTA meetings and homework use up our precious free minutes of each day. And then there are those frantic rushed meals and dinners, eaten with no thought to our health or diabetes management. After all it is one more thing to deal with after that challenging day! So what can you do to assure a healthy meal on the go as the new school year gets off to a running start?
It is not too difficult to admit that eating out is a part of our
lives no matter what our schedules are. And it is not as hard as you
think to make better choices at restaurants, the mall, fast food
restaurants or even the cafeteria at the school. Today many places
offer us the choice of lower fat foods, like grilled chicken,
salads, healthy wraps and smaller or more reasonable portions.
Eating out is just easier, quicker and fun. Planning ahead just a
little, and knowing you want healthier foods because you have
diabetes, can steer you in the right direction for making the end of
your day a little less hectic and more relaxing while at the same
time maintaining good diabetes control.
If you do eat out try to find ways to stick to your personal meal
plan and try to go to restaurants which offer more choices to help
make your decisions easier. Remember order only what you need and
want to make the meal part of your goals. Here are a few suggestions
to help.
• Try to eat the same amount you would at home. Ask for a to-go
container to enjoy it tomorrow.
• Ask for your meat or fish broiled or grilled even if on a
sandwich- avoid those foods which are breaded and fried.
• Skip the fries- a baked potato is a healthier option- just watch
the margarine and sour cream!
• Ask about the vegetable for the day or order a salad- get the
dressing on the side then limit how much you put on. And watch for
those high calorie high fat items like bacon, cheese and croutons.
• Order water or sugar free beverages- a club soda with fresh lime
is a great alternative to high calorie sodas
• Ask for sauces, gravy salad dressings on the side.
• If you have a fast food meal make sure your other meals are
healthier with more fruits and vegetables.
• Learn the nutritional value of fast food meals- it is easy to eat
a meal with over 1000 calories or more which can raise your blood
sugar well beyond any target range!
• For dessert, pick fat-free, sugar-free frozen yogurt- or just skip
it if your other choices will send your blood sugar skyrocketing.
So pack that bookbag, pack a healthy lunch in the new lunchbox, plan the dinner meal and start the new school year with some food for thought for the whole family!
Turkey Potpie with Baby Vegetables
8 servings
Ingredients
10 baby carrots
1 cup chopped onions
1/3 pound fresh white mushrooms
1 ¼ cups frozen artichoke hearts, thawed
¼ cup plus 2 tablespoons olive oil
1 teaspoon dry mustard
¾ cup all-purpose flour
2 ½ cups low fat chicken stock or broth
1 garlic clove, minced
2 pounds skinless, boneless turkey breast, diced (can substitute chicken breast)
1 cup peas
1 tomato, seeded and diced
1 tablespoon each fresh chopped dill and basil
¼ cup low-fat sour cream
½ teaspoon freshly ground black pepper
½ cup cornmeal
1 ½ teaspoons baking powder
¾ cup fat fee milk
1 tablespoon honey
Directions
Halve the carrots, and then thinly slice crosswise. Brush the mushrooms clean, then thinly slice. Quarter the artichokes lengthwise. Set the prepared vegetables aside.
In a large, heavy, ovenproof saucepan or Dutch oven, heat the ¼ cup olive oil over low heat. Add the mustard and ¼ cup of the flour and cook, whisking constantly, for 1 to 2 minutes.
Add the stock, still whisking constantly to avoid lumps, raise the heat to medium-high, and bring to a boil. Add the garlic, carrots and onions. Reduce the heat to a gentle simmer and cook until the vegetables are softened, about 5 minutes. Add the turkey, mushrooms, artichoke hearts, tomato, dill and basil. Cover and simmer until the turkey is opaque throughout, about 10 minutes. Whisk in the sour cream and season with the pepper. Spoon the mixture into a 9-by-13-inch baking dish and set aside.
Preheat the oven to 425 F.
In a bowl, combine the cornmeal, the remaining ½ cup flour, and baking powder. In another bowl, whisk together the milk, the 2 tablespoons olive oil and the honey. Add the dry ingredients, stirring just until moistened.
Pour the batter over the turkey mixture. Bake, uncovered, until lightly browned, about 40 minutes. Let stand for 10 minutes, then serve.
Nutritional Information
(Per serving)
Calories 384
Protein 30 g
Carbohydrate 34 g
Total fat 10 g
Saturated fat 03 g
Cholesterol 50 g
Fiber 05 g
