Mission Statement

This is from our September 2009 Article

Diabetes and Exercise

How can exercise help my diabetes?

Exercise can help control your weight and lower your blood sugar level. It also lowers your risk of heart disease, a condition that is common in people who have diabetes. Exercise can also help you feel better about yourself and increase your overall health.

What kind of exercise should I do?

Talk to your doctor about what kind of exercise is right for you. The type of exercise you can do will depend on whether you have any other health problems. Most doctors recommend aerobic exercise, which makes you breathe more deeply and makes your heart work harder. Examples of aerobic exercise include walking, jogging, aerobic dance or bicycling. If you have problems with the nerves in your feet or legs, your doctor may want you to do a type of exercise that won't put stress on your feet. These exercises include swimming, bicycling, rowing or chair exercises.

No matter what kind of exercise you do, you should warm up before you start and cool down when you're done. To warm up, spend 5 to 10 minutes doing a low-intensity exercise such as walking. Then gently stretch for another 5 to 10 minutes. Repeat these steps after exercising to cool down.

When you start an exercise program, go slowly. Gradually increase the intensity and length of your workout as you get more fit. Talk to your doctor for specific advice.

Are there any risks to exercising for people with diabetes?

Yes, but the benefits far outweigh the risks. Exercise changes the way your body reacts to insulin. Regular exercise makes your body more sensitive to insulin, and your blood sugar level may get too low (called hypoglycemia) after exercising. You may need to check your blood sugar level before and after exercising. Your doctor can tell you what your blood sugar level should be before and after exercise.

If your blood sugar level is too low or too high right before you plan to exercise, it's better to wait until the level improves. It is especially important to watch your blood sugar level if you exercise in really hot or cold conditions, because the temperature changes how your body absorbs insulin.

How will I know if my blood sugar is too low while I'm exercising?

Hypoglycemia usually occurs gradually, so you need to pay attention to how you're feeling during exercise. You may feel a change in your heartbeat, suddenly sweat more, feel shaky or anxious, or feel hungry. When you feel this way, you should stop exercising and follow your doctor's advice about how to treat hypoglycemia. Your doctor may suggest you keep candy or juice on hand to treat hypoglycemia.

What else should I do to exercise properly?

Many people with diabetes have problems with the nerves in their feet and legs, sometimes without even knowing it. So it's important that you wear shoes that fit well and have plenty of room when you exercise. Otherwise you could develop blisters or other sores on your feet that can lead to infection and other problems. You should check your feet before and after you exercise to make sure there are no blisters or other sores.

Should I drink more fluids during exercise?

Yes. When you're exercising, your body uses more fluid to keep you cool. By the time you feel thirsty, you may already be getting dehydrated. Dehydration (not enough fluid in your body) can affect your blood sugar level. Drink plenty of fluid before, during and after exercise.
Exercise checklist for people with diabetes
• Talk to your doctor about the right exercise for you.
• Check your blood sugar level before and after exercising.
• Check your feet for blisters or sores before and after exercising.
• Wear the proper shoes and socks.
• Drink plenty of fluid before, during and after exercising.
• Warm up before exercising and cool down afterward.
• Have a snack handy in case your blood sugar level drops too low.

Source: American Academy of Family Physicians
American Diabetes Association
 

You Can WOW Your Meals!

As summer comes to a close we can take time to remember and savor those delicious fresh fruits and vegetables we so thoroughly enjoyed. But it is not over yet as the last of the Farmer’s Markets gather to sell the rest of their flavorful and healthy produce. As you get the kids ready for back to school, don’t forget to begin planning healthy lunches and snacks for them and you. Make it a family affair!
While you are busy creatively planning those healthy fall meals, don’t forget your plan to maintain good control of your blood sugar level. It is essential and the key to reducing your risk of developing serious complications, such as heart disease, blindness, nerve damage and kidney failure. Making good meal and snack choices is the key to good control. Think of your food choices as positive- what you can eat and enjoy instead of what you can’t eat! The “WOW- I can eat that too” plan! Once you choose those foods, it comes down to balance, portion control; and enjoying regular meals.
So say “Yes” to those good foods you enjoy. Look for the “WOW- this tastes good” foods! And don’t forget to include these ideas in all those “Yes” foods!
• Hearty grains! The whole grain breads and cereals certainly taste much better than all their plain counterparts, such as white bread.
• The season’s bounty! All those colorful, juicy, delicious and oh so healthy fruits and vegetables! They are a must in everyone’s diet with all their nutrients, fiber and great taste. Choose those you like and include them daily. What a great way to help control your blood sugar level.
• The creamy foods! Those yogurts, cheeses and milk are not forbidden for you if you have diabetes. They have calcium, protein and other nutrients your body needs and they provide. Select the low fat or fat free choices available and they will blend in nicely and reduce how much saturated fat you eat.
• Powerful proteins! Broiled fish- salmon, tuna, flounder and skinless chicken and lean meats- the healthier choices also are some of the tastiest. Choose the lower fat cuts, the rich Omega-3 fish, beans, peas, nuts- all to satisfy your taste buds, meet your protein needs and keep your fat and cholesterol intake lower.
See how easy it is to manage your diabetes and still enjoy many great foods? Expand your choices and learn to flavor without fat. Add those colorful fruits and vegetables and any meal can be a WOW!

Try this delicious version of an old favorite!
Mushroom Spinach Stroganoff
Serves : 4


Ingredients
2 cups small pasta shells, uncooked 2 cups quartered mushrooms 1 cup sliced onions ½ cup white wine 1 cup sliced red bell pepper 1, 15 oz. can low fat cream of mushroom soup 2 tablespoons water 5 cups fresh spinach leaves ¾ cup nonfat sour cream 1/8 teaspoon black pepper, to taste
Preparation
Cook pasta according to package directions, drain and set aside in colander. Spray a large nonstick skillet with cooking spray and heat over medium-high heat. Add mushrooms and onions and sauté briefly; add white wine cook until most of wine is evaporated, about 4-5 minutes. Add pepper, soup and water. Simmer briefly for 3 minutes and add spinach. Cover and let spinach wilt, about 1 minute. Stir well, add pasta and nonfat sour cream and stir well. Remove from heat. Season to taste with fresh cracked black pepper and serve hot.


Nutrition Information

Calories: 380
Calories from fat: 80
Total Fat: 9 grams
Saturated Fat: 4 grams
Cholesterol: 20 mg.
Carbohydrate: 56 grams
Fiber: 7 grams
Sodium: 460 mg.

An early fall treat to enjoy!

Pumpkin Pie Bread Pudding
Serves : 8

Ingredients
5 slices whole wheat bread, cubed 15 ounces canned pumpkin 1 teaspoon pumpkin pie spice 1 ½ cups skim milk ½ cup sugar 1 tablespoon pecans, chopped
Preparation
Preheat oven to 350 degrees F. Lightly spray a large ceramic baking dish with cooking spray. Combine pumpkin with pumpkin pie spice, milk and sugar. Add cubed bread and mix well. Pour into baking dish and top with chopped pecans. Bake for 45 minutes or until firm in center. Cool for 5 minutes and slice into 8 pieces.


Nutrition Information
Calories: 140
Calories from fat: 15
Total Fat: 1.5 grams
Saturated Fat: 0 grams
Cholesterol: 0 mg.
Carbohydrate: 26 grams
Fiber: 4 grams
Sodium: 125 mg.

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