Diabetes Health Talk

Old rules need not apply!

It’s no surprise that the Centers for Disease Control and Prevention consider Diabetes a full blown epidemic in the USA. They predict that one in three Americans born in 2000 will develop diabetes, and it’s sparked new educational campaigns to help prevent Type 2 diabetes, the most common form. Food producers are doing the same thing - almost 6000 sugar-free products have hit the shelves in the past four years - and there’s also a new trend for ‘diabetic foods’ too, like snack bars, shakes and cereals.

Don’t be fooled by the hype - they’re helping to perpetuate a myth that if you stay completely away from sugar, you won’t get diabetes. You also won’t get chocolate, and man, that’s no way to live!

Thing is, the nutrition recommendations for the diabetic are the same for the general public. You don’t have to go completely sugar free, and deprive your sweet tooth. More important is the ‘all things in moderation’ rule. Your carbs - all carbs - break down into gluclose, so the body, it won’t figure out if that sugar is a cookie, bread, or a potato.

For years, diabetics were told to avoid the sweets, because it’ll overload the blood with gluclose faster then starches. Now, researchers realize that it’s similar and watching your total carbs is more important then eliminating sugar. Not only is it unnecessary, it’s practically impossible.

This doesn’t mean you should go crazy on the sweets though, or sugars of any kind. The experts suggest choosing more starches or complex carbs - whole grains, fruits, vegetables and legumes in place of the simple carbs in concentrated sweets. The sweets can have a lot of empty calories and fats, which increase dangers, so cutting back is good, but the sugar free options are no longer mandate for diabetes.

It’s all in the carbs baby - a lot of the sugar free options contain the same amount of calories and carbs as the regular sugared counterparts - especially if made with polyols or sugar alcohols. Since the first thing a diabetic is usually told is to stay away from the sugar forever and ever amen, it makes it all the more important to sit down with a certified diabetes educator and get the updated facts. You want to work towards the goal of fitting diabetes into your lifestyle, not the other way around.

Bottom line - get on the healthy eating plan that every should follow, with emphasis on whole grains, fruits and veges, lean protein and good fats. Don’t let the myths dictate your diet - the best way to manage your diabetes is to ensure that you enjoy the foods you get to eat. You’re much more likely to stick to the lifestyle that way.

This remarkable cookbook, first published in 1991 and now in its third edition, has sold over half a million copies.

From LARRY COX:

: For People Who Say They Don’t Have Time to Cook Healthy Meals’

Ponichtera, a registered dietitian with a private practice in Oregon that specializes in diabetes, weight loss, and heart disease, serves up more than 200 quick-to-prepare, low-fat recipes that are both innovative and surprisingly tasty. Although most of the recipes were published in the original edition, a special meal planning section, complete with a grocery list, has been added.

Most of us want to eat more healthful foods but knowing how to prepare delicious, nutritious meals can sometimes be daunting. Not with this collection. Each recipe includes information on calories, fat, cholesterol, sodium, carbohydrates and protein, as well as carb servings and diabetic exchanges. The recipes are diverse and include beverages, gravies and main courses.

One of my favorite sections is Meatless Entrees, which includes a delicious Tomato and Basil Pasta and a rather delectable Italian Zucchini Frittata. There are comfort foods not usually found in healthful eating cookbooks. A case in point is Biscuits and Gravy, with less than 300 calories, and an excellent Apple Cake prepared with artificial sweetener. In that particular recipe, I substituted agave sweetener for the artificial ingredient.

This cookbook has sane advice on how to reduce fat and cholesterol in diets, explains that not all fats are equal (some are actually good for you!), and lists 10 steps to achieve weight loss. It has several pages featuring products worth trying and tips for organizing the kitchen. Most of recipes in this collection take no longer than 15 minutes to prepare - a definite plus.

Not all potatoes are created equal — especially when it comes to controlling blood sugar. So what’s the superior choice for people hoping to sweep aside diabetes?

It’s the nutritious sweet potato, according to John La Puma, MD, author of ChefMD’s Big Book of Culinary Medicine. This spud may actually help stabilize blood sugar and lower insulin resistance.

Sweet and Steady
Unsteady blood sugar is a big-time risk factor for diabetes. And, because of their high glycemic index, white potatoes — be they russet or Idaho — can send blood sugar levels soaring and then crashing. Sweet potatoes, on the other hand? They have a lower glycemic index than white potatoes. And the carotenoids in sweet potatoes may help your body use insulin better — although further study is needed to confirm this.

Balancing Act
Your choice of potato is only one small factor in the big picture of blood sugar control. Try these additional strategies for keeping it in check:

Get moving — a little every day.

Load up on fiber. Both your waistline and your blood sugar will thank you.

Eat your carbs with a bit of vinegar. Here’s how sour stuff steadies blood sugar:

Vinegar Delight

Research suggests that a little bit of vinegar could have a beneficial effect on blood sugar levels.

In a study, ingesting a couple tablespoons of apple cider vinegar before a high-carbohydrate meal was found to help dampen expected spikes in blood sugar levels from the meal. For a bit of vinegar’s benefit, try starting off your next pasta meal with a salad splashed with red wine vinegar and olive oil.

Vinegar is no substitute for healthy eating habits or for proven methods of blood sugar control. The beneficial effects of vinegar on blood sugar levels may not apply to healthy individuals, and more research is needed to confirm its potential benefits for other populations. In a recent study, ingesting 20 grams (approximately 2 tablespoons) of apple cider vinegar before eating a high-carbohydrate meal improved insulin resistance. Study participants who experienced the blood sugar control benefits from vinegar were either diabetic or had insulin resistance syndrome. They followed the 20 grams of apple cider vinegar with a high-carbohydrate meal consisting of a white bagel, butter, and orange juice. After the high-carbohydrate meal, the acetic acid from the earlier serving of vinegar appeared to reduce blood sugar levels by 19 percent in people with diabetes and by 34 percent in people with insulin resistance. Acetic acid may help lower blood sugar levels by suppressing enzymes required to break down sugars, resulting in slower absorption. The best way to keep blood sugar levels steady is to eat a balanced diet, eat at regular intervals, and engage in a moderately strenuous program of physical activity. If you have diabetes or insulin resistance syndrome, follow your healthcare provider’s advice.

If you have a family history of diabetes, are overweight, or have any number of risk factors that could lead to your developing diabetes on your own - AND if you’re smarter then I have been, you’ll be taking steps to reduce that risk. Instead of wrapping everything in bacon. What? (grin)

Anyway, there’s a new study that was published in the Archives of Internal Medicine recently, that concentrated on how fruits and vegetables can alter the risk of developing diabetes.

—anyone else start singing the song from Barney the Dinosaur? “I like to eat, eat, eat, apples and bananas…”? Just me? Ok, moving on. —

So, what they did was create a study using questionnaires of folks ages 40-75, measuring their baseline plasma vitamin C level, and habitual eating of fruits and vegetables. After 12 years of followup, they concluded the following:

Higher plasma vitamin C level and, to a lesser degree, fruit and vegetable intake were associated with a substantially decreased risk of diabetes. Their findings highlight a potentially important public health message on the benefits of a diet rich in fruit and vegetables for prevention of diabetes.

They did, however, include a word of caution - don’t go out and buy a whole bunch of vitamin C supplements, as they don’t have the same effect. They figure that beyond the Vitamin C, there are properties in the fruits and veges that help patients to reduce their risk to develop diabetes. The reduction of risk can be as high as 62%, which is great for those that love fruits and veges, or at least force them down on a regular daily basis.

Turns out that ‘apple a day keeps the doctor away’ might have something to it, after all!

College Coach And Catcher Team Up On And Off The Field

RBIs, batting averages, home runs, ERAs, strikeouts — there are many numbers to keep track of in baseball. Some players and coaches have to watch other numbers, too, like blood glucose levels, carbohydrates, and insulin units. In the September issue of Diabetes Forecast, the consumer magazine of the American Diabetes Association, Sam Houston State University starting catcher Heath Pugh and his assistant coach, Chris Berry, who talk about playing baseball while wearing insulin pumps and the unique bond they’ve forged as athletes with diabetes.

Heath Pugh was diagnosed with type 1 diabetes at 14. He spent the next several months learning how to give himself insulin injections, then how to use an insulin pump. Along the way, he never gave up his drive to excel in baseball.

Pugh’s determination is familiar to Coach Berry, who was diagnosed with type 1 diabetes at age seven. Although his doctors recommended he lead an inactive life, Berry decided not to let his diabetes get in the way of what he wanted to do. “If you learn to take control, [diabetes] doesn’t have to slow you,” says Berry. “It has not stopped me from doing anything I wanted to do.” Berry and Pugh first met when Berry was coaching a baseball camp that Pugh attended. Seven years later, they met again at Sam Houston State. Berry soon became a role model for Pugh, both as a coach and an experienced athlete with diabetes.

Berry not only supports Pugh’s development as a baseball player, but he also shares his knowledge and experience about managing diabetes in the dugout and on the field. Pugh, in turn, has become a role model for the next generation of athletes, advising aspiring young athletes who also wear insulin pumps. “Diabetes is not a setback at all,” Pugh tells Diabetes Forecast. “It becomes who you are. You learn to live with it.”

Check out the Wine Book Club over on Wine Outlook.

[Intro] [Habit One] [Habit Two] [Habit Three] [Habit 4] [Habit 5] [Habit 6] [Habit 7] [Conclusion]

And here we are - at the end of our little journey that examined the 7 habits of highly effective diabetics - heck, highly effective people! Everything we’ve learned up to this point can be used not only to help you get a handle on your diabetes, but also to help get a handle on anything else that is plaguing you. Throughout, we’ve mentioned the Self-Care behaviors, and we’re going to bring this series of posts to a close by naming those, as well as give you an action plan that will help you put each of these self-care behaviors into play. So let’s get to it, hm?

The American Association of Diabetes Educators (AADE) is a group of health-care professionals that are dedicated to helping diabetics become self-managers of their condition. They focus on these 7 self-care behaviors:

1. Healthy Eating: Self explanatory, right? Eating healthy foods, in healthy portions, as well as knowing the best times to eat are central in managing diabetes. Add weight control to that, and you’re well on your way.

2. Being Active: Regular activity is important for fitness, weight management as well as blood glucose control.

3. Monitoring: Daily self-monitoring of blood glucose provides people with the information needed on how food, physical activity, and medications affect their blood glucose levels.

4. Taking Medication: Effective drug therapy in combination with healthy lifestyle choices can lower blood glucose levels and reduce the risks of complications.

5. Problem Solving: A person with diabetes has to have good problem-solving skills. A high or low blood glucose episode or sickness will require making informed decisions about food, activity and medications.

6. Healthy Coping: Coping with diabetes depends on a positive frame of mind. This is achieved by learning what can be controlled, setting goals that are achievable and reasonable, and talking about concerns and fears.

7. Reducing Risks: Preventing complications and maximizing overall health depends on reducing risks on a regular basis - this includes quitting smoking and getting regular eye, foot and dental checkups.

All of these self-care behaviors can seem overwhelming at first, when looked at together as a whole. That’s the reason the action plan was included in the booklet, to help us focus on those baby steps that we need to take, to get us moving along the path to good health, despite diabetes. Use this plan to help you set achievable goals, and aim for progress, not perfection.

1. Read the list above and on a separate piece of paper write down the one that seems most challenging. This goal will become your priority.

2. Under the goal, write a small commitment toward that goal - use proactive language. For instance, for Being Active, you goal could be “I choose to walk the dog around the block every day instead of making the kids do it.” Or for monitoring “I choose to poke my finger every morning on time.” Start with small choices! It will soon become habit.

3. Put your goal in a win-win frame of mind. Under your commitment statement, write the names of 2 or more people that you can count on to help your goal. One from your medical team, and a family member or friend.

4. Contact those people listed above, and share your goal with them. Schedule times when you will check in with them so that they can hold you accountable. Write down these meetings in your calendar.

5. When you feel you’ve made sufficiant progress with this goal, you’ve got it under control and wll continue the path, choose another self-care behavior and repeat these steps.

6. Post your commitment sheet where you can see it every day. It will remind you of your goals, and your successes!

Thanks for following along in this series, and good luck as you journey forward!

Most Americans know that fiber is healthy, but they might not know why it is important and how to best fit fiber in their diet.

Fiber is found only in plant foods such as fruits, vegetables and grains. It is NOT found in animal products such as milk, cheese, fish, poultry or meat. It’s an important part of our daily diet because it helps keep us “regular” and prevents constipation.

Fiber also has been found to play a role in helping protect against certain diseases, including:

Lowering risk of colon cancer.

Reducing blood cholesterol, as well as LDL or “bad cholesterol” — a leading cause of heart disease.

Lowering the risk of type 2 diabetes.

Improving diabetes control for existing type 1 and 2 diabetics.

Strengthening the immune system.

Current research indicates and most authorities agree that on average, Americans should eat more fiber than they are currently getting. Reports indicate that we are getting only about 13 grams per day.

How much fiber do you need? The Food and Drug Administration recommends that we get 11.5 grams of fiber per 1000 calories. Overall we should get 20 to 30 grams per day. People prone to chronic constipation should get closer to 35 grams per day, with more fluids, too.

More than 35 grams per day has not been shown to have any more benefit. In fact, more than 35 grams per day can prevent absorption of some minerals.

So how much fiber do you need? An easy rule of thumb for children ages 3 to 18 is to add five to their age in years. So if a child is 7, they need at least 12 grams of fiber each day. For adults, the range of fiber intake is 25 to 30 grams per day, with an “upper-limit” maximum of 35 grams per day.

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[Intro] [Habit One] [Habit Two] [Habit Three] [Habit 4] [Habit 5] [Habit 6] [Habit 7] [Conclusion]

Thought we’d never get there, hm? But here we are, at Habit number 7, which seems to involve sharp objects! YAY! …or not. Number seven starts with a story about a man who’s sawing away at a tree, and has been for like, 5 hours. Turns out his blade is rusted and dull. When told he should sharpen it, the dude says no - he’s too busy sawing. Yeah, I’m betting he was blond, too.

This is all about keeping all parts of yourself sharp, though - physically, mentally, socially and spiritually. Achieving all parts of your nature is essential to effectiveness as a self-manager of your diabetes. It’s important to keep yourself in shape, educate yourself and commit to some goals, strengthening your relationship with family and friends, and give time to things that bring you peace and meaning.

From the deepest values and Spiritual renewal, to getting off the couch and moving for a while each day, sharpening your saw will help you remain focused and strong, as you go forward. With strength comes the ability to cope, and with all four areas in alignment, you’ll find yourself less likely to be overwhelmed by diabetes and it’s management.

Remember that diabetes has not changed your life - you have taken the control to change your life on your own, in order to live better and longer. That’s what is important. We know you can do it - now you need to know you can!

Young men with type 2 diabetes have significantly low levels of testosterone, endocrinologists at the University at Buffalo have found — a condition that could have a critical effect on their quality of life and on their ability to father children.

This study follows research published earlier by these scientists reporting that one-third of middle-aged men with type 2 diabetes have low testosterone levels, requiring treatment for erectile dysfunction.

“These new findings have several clinical implications besides the impairment of sexual function in these young men,” said Paresh Dandona, Ph.D., UB Distinguished Professor in the Department of Medicine and senior author on both studies.

“The lack of testosterone during these critical years may lead to diminished bone mass and the lack of development or lose of skeletal muscle. In addition, these patients may gain more weight (with an average body mass index of 38 they already were obese) and become more insulin resistant.

“Also, patients with low testosterone and type 2 diabetes have been shown to have very high concentrations of C reactive protein,” he added, “which increases their risk of developing atherosclerosis and heart disease above and beyond the risk associated with diabetes.”

Results of the new study appear in the online edition of Diabetes Care and will be published in an upcoming edition of the journal.

Anil Chandel, M.D., UB clinical assistant instructor and medical resident working with Dandona, is first author.

The current study was conducted in 38 men with type 1 diabetes and 24 men with type 2 diabetes who were referred to the Diabetes-Endocrinology Clinic of Western New York at Millard Fillmore Hospital of Kaleida Health, where Dandona is chief of the Division of Endocrinology.

The average age of men in the type 1 and type 2 groups was 26 and 27, respectively, with a range of 18-35 years.

Results showed that type 2 diabetics had half the amount of total and free testosterone in their blood as their type 1 counterparts. Free testosterone is the amount of the hormone not bound by protein molecules that can affect bodily functions.

Using the amount of free testosterone considered normal in men in general, eight out of the 24 type 2 diabetics had below-normal concentrations. However, using the normal range for men of their age, 14 out of the 24, or 58 percent of the young type 2 diabetics had lower than normal testosterone levels. Type 1 diabetics, meanwhile, had normal levels of total and free testosterone for their age group.

Read about Left to Die over on “The Book Stacks”.

[Intro] [Habit One] [Habit Two] [Habit Three] [Habit 4] [Habit 5] [Habit 6] [Habit 7] [Conclusion]

We’re in the home stretch now! We’ve been proactive (in thought, not zit coverage!), thought of the end results, put first things first, thought win-win, and now? Now we Synergize!

Which is not exactly like jazzercise and I’m vaguely disappointed by that because I was all ready to find my legwarmers… but let’s examine it anyway! We’ve all seen synergy - great music, a winning sports team. It’s when two or more people/factors work together to find a better solution, then what they’d achieve on their own. This concept can be something very powerful in helping you get a handle on your diabetes and managing it healthily.

Some examples: If you’ve chosen eating healthy as your goal, by yourself you might not be sure where to start - but your diabetes educator/doctor/practitioner can help you work out a food plan that fits with your lifestyle and tastes. (BACON!) If you’re concentrating on Being Active, the first step on any tredmill can be difficult. However, working with the guidance of your educator and adding the support of friends and family, the powerful synergy of your supporters will help get you started, and keep you moving.

Synergy is all about building relationships, gathering others close to help you progress as a self-manager. It works in other areas of your life as well - we always do better with a good core group of supporters then we ever will on our own. Sometimes it sucks to have to ask for help, but the results are so worth it! Just be sure you’re goal is progress, not perfection, and you’ll be well on your way to a healthy lifestyle!

Pop superstar Nick Jonas is already an inspiration to the millions of teens and ‘tweens’ who hang on every lyric sung by his band the Jonas Brothers.

But Jonas, who suffers from type 1 diabetes, hopes a three-year partnership he’s created with Bayer HealthCare will serve as an inspiration to others living with this disease.

“When I was first diagnosed, I did think, ‘Why me?’” Jonas said Wednesday on “FOX & Friends,” where he announced his partnership. “I had a great medical history. I had never stayed in the hospital before. I didn’t know anybody with diabetes. So it was a shock.”

Jonas’ mother, Denise Jonas, who joined him on “FOX & Friends,” said her son felt alone after learning of his diagnosis because there was no one to offer him guidance.

“He really didn’t have anybody to look to,” she said. “So we really want to help Nick be that inspiration.”

For its part, Bayer has donated money to the Jonas Brothers’ foundation, ChangeForTheChildren.org, to help support the musician’s awareness campaign.

As one-third of the pop group that also includes his brothers Kevin and Joe, Jonas was busy touring — playing elementary and middle schools — when he received his diabetes diagnosis in 2005 at age 13.

“I started to see some weight loss, I was thirsty all the time and I kind of had a bad attitude,” said Jonas, who is now 15. “I lost 15 pounds in two weeks and my blood sugar was 790-something so they put me in the hospital for two or three days, and gave me a crash course on everything I needed to know.”

Head on over to The MS Office to win a Home Server!

[Intro] [Habit One] [Habit Two] [Habit Three] [Habit 4] [Habit 5] [Habit 6] [Habit 7] [Conclusion]

As you can see - these habits are for more then just dealing with a diabetes diagnosis. These habits take you inside yourself, and are good for anyone - for dealing with any situation. this one is no different.

Habit 5: Seek first to understand, then to be understood.

Who let Yoda in here? “Understand you must, yes. Then understood you will be. Hmmm.” Ok, so I’m showing my geek a little bit there, but I can’t help it - it goes hand in hand with my snark, and sometimes you just can’t hold in either! Despite that fact, and my annoyance with cheesy self-help stuff, this is an important point to remember.

When’s the last time we listened - really listened - before we jumped in and talked? I mentioned before that there’s going to be a whole lot of information thrown at you when you get your diagnosis. There will be a thousand and one things to learn, and a lot of emotions will rise up with it. That’s normal stuff and should be expected - and you’re gonna want/need to vent. We’re all human, after all. But before that, you need to listen.

I know, it’s hard to step back. But you need to, in order to insure you understand your doctor, your practitioner, those teaching you how to get your diabetes under control. Listen with head and heart, and make sure you have the practical skills you’re going to need for self-care. Don’t forget your family too. If you’re making them feel understood and comfortable, they’re more likely to be willing to help you in whatever way you need - even if it’s just not offering that delicious bacon egg and cheese biscuit you’ve been craving to keep temptation out of your reach.

If you listen first, then talk second after hearing what they other person has to say, you’re more likely to keep healthy communication going and get over any differences of opinion.

I know. It always sucks being the bigger person, don’t it? Just remember that you’ll get your time to vent too.

Congress has been successful in overriding President Bush’s veto of the Medicare legislation, including funding for diabetes research, that was passed by the House in June and by the Senate in July.

The legislation includes a two year extension of the Special Diabetes Program (SDP), providing $300 million for type 1 diabetes research ($150 million per year for two years). This is the second largest influx of federal research dollars ever provided to fight this disease; a multi-year extension of the SDP was JDRF’s top legislative priority this year. Passage of the bill avoids a 35 percent cut in much needed federal support for type 1 diabetes research.

“This multi-year renewal of the SDP will enable NIH and the research community to continue aggressively fighting diabetes,” said Larry Soler, JDRF’s Vice President of Government Relations. “The strong, bipartisan support for the SDP in Congress stems from its demonstrated record of success and return on the federal investment. JDRF is grateful and pleased that this Congress has made the future of this life-saving program a priority in a difficult budget climate.”

Created in 1997, the SDP provides multi-year focused funding that has led to the development of new technologies and therapies that are helping people with diabetes and accelerating the pace of science leading to a cure. The SDP has been renewed by Congress four times and consists of two parts - research funding for type 1 diabetes and type 2 diabetes treatment and education programs for Native American populations.

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[Intro] [Habit One] [Habit Two] [Habit Three] [Habit 4] [Habit 5] [Habit 6] [Habit 7] [Conclusion]

So we’re at the halfway point for our 7 habits, and things are looking up. We can make it through these, adapt them, and it’s not really that hard, right? Right! So let’s keep moving… the longest journey starts with a single (baby) step after all!

Habit 4: Think Win-Win!

Ooook. So now we’re into the power of positive thinking, or some such, hm? Not quite, though there’s nothing wrong with throwing a good positive vibe out to the universe so it can be flung right back atcha. While steps 1-3 are about taking personal control and building up your own leadership skills with yourself (anyone else envision a little mini-Staff Sargeant demanding attention? No? Moving on then…) - this is the first step in dealing with other people from your practitioners to your family and friends.

Throughout your journey to control the disease, you’ll be dealing with a lot of people, and a lot of different reactions - you attitude will dictate how well they deal with you. You will benefit from the advise, ideas and most of all - support from those around you. Don’t be afraid to share your goals with them, and use them as a self-check system. Friends and family can help keep you motivated, and on top of your commitments.

Now, you’re not giving them permission to nag you to death, because if you’re anything like me, that’ll drive you nuts. But knowing that they are there, watching and encouraging you as you get a handle on your health and life with diabetes will help you keep to the lifestyle changes your making. Win-Win is all about creating a positive energy of cooperation, which will help you not only with diabetes, but life in general.

No hand holding Kum By Ya’s are necessary, though, I promise. It’s all about opening the communication lines - you don’t have to fight the battle alone.