Tag Archives: diabetes

Diabetes Self Management During the Holidays

By Laura Stepp, MA, RD, LD, CDE at LMC

Managing diabetes can be a daily struggle. The American Association of Diabetes Educators has a list of 7 Self-Care Behaviors to help people achieve and maintain a healthy lifestyle.

AADE7 Self-Care Behaviors ™
• Eating healthier
• Being physically active
• Monitoring blood glucose
• Taking medication as prescribed
• Solving problems in unusual situations
• Reducing the risk of complications
• Coping with stress and emotional issues

Each one of the behaviors takes time and patience to make apart of your new lifestyle. Let’s look at eating healthier. That can mean many different things depending on your current dietary intake and cultural background. Simply put eating healthier is first about portion control and limiting the number of carbohydrates (starches, fruit, milk/yogurt) per meal. Often, that’s more difficult than it sounds, especially during the holiday season. It’s November which means for most of us we are planning to enjoy at least one big meal with lots of potential carbohydrates. So, how can we eat what we love and love what we eat? Balance and moderation!

ThanksgivingFirst try to maintaining a normal meal pattern of 3 moderate sized meals consumed at approximately the same time. Keeping a regular meal time schedule will help prevent becoming overly hungry; this is especially important during the holidays

Second, balancing carbohydrate intake is important. For example, if dressing/stuffing or sweet potato casserole are dishes you look forward to all year let’s enjoy them! However, since they are a carbohydrate consider leaving the rolls which you can eat any day. This is a good way to help balance and moderate carbohydrate intake and blood sugar. Remember the hidden carbohydrate in the holiday meal – gravy! A little is good; a lot can mean a higher blood sugar and extra calories.

Last but not least, another way to help control and balance carbohydrate intake during the holidays is to remember veggies! Vegetables are very low in carbohydrates and calories and high in vitamins and minerals. One and a half cups of cooked vegetables or three cups raw are equal to one ½ cup of mashed potatoes (no gravy) – so add more vegetables to your plate!

From the American Institute for Cancer Research website: a colorful, lower carbohydrate and tasty addition to any holiday meal.

Photo Courtesy: Pioneer Thinking

Photo Courtesy: Pioneer Thinking

Beet Salad with Peaches and Walnuts
2 medium cooked red beets, sliced 1/4-inch
2 medium tomatoes, sliced 1/4-inch
Salt and freshly ground black pepper
1 small shallot, thinly sliced
2 Tbsp. minced mint leaves (reserve a few sprigs for garnish)
1 tsp. minced thyme (reserve a few sprigs for garnish)
2 Tbsp. extra virgin olive oil
1 Tbsp. lemon juice
1 tsp. honey
2 cups sliced peaches without skin (fresh or frozen)
1/3 cup toasted chopped walnuts
1/4 cup crumbled goat cheese (or feta)

On platter arrange beets and tomato slices. Season to taste with salt and pepper.

In large mixing bowl combine shallot, mint, thyme, oil, lemon juice and honey. Stir well to combine. Add peach wedges and gently toss to coat.

Arrange peach mixture over beets and tomatoes. Top salad with walnuts and cheese, garnish with mint and thyme sprigs and serve.

Makes 6 servings.

Per serving: 197 calories, 11 g total fat (2.5 g saturated fat), 22 g carbohydrate, 6 g protein, 2 g dietary fiber, 58 mg sodium.

Diabetes Health Fair November 10

Lexington Medical Center will host a FREE diabetes health fair on Tuesday, November 10, 2015 from Noon – 4:00 p.m. on the hospital campus in West Columbia.

Diabetes is an epidemic. According to the Centers for Disease Control and Prevention (CDC), 29.1 million people have diabetes. That’s about one out of every 11 people. Additionally, 1 in 4 does not know they have diabetes.
Diabetes_Infographic 2
The CDC also estimates that 86 million americans – more than 1 in 3 adults – have pre diabetes, and 90% of them don’t know it. Without weight loss and moderate physical activity, 15 to 30% of them will develop type 2 diabetes within five years.,

Learn more about diabetes from Lexington Medical Center’s diabetes educators, including how to use a glucometer and insulin pump, what your body mass index/body fat composition means to your health, the benefits of exercise and how to care for your feet.
Diabetes_Infographic 4
The risk of death for adults with diabetes is 50% higher than for adults without diabetes. Medical costs for people with diabetes are twice as high as for people without the condition.

Risk factors for Type 2 diabetes include being overweight, having a family history and having diabetes while pregnant, which is also known as gestational diabetes. You can prevent or delay Type 2 diabetes by losing weight, eating healthy and being more active.

There will be refreshments, door prizes, healthy food tastings, exercise demonstrations and clinicians from Lexington Endocrinology.

The health fair will take place inside the Lexington Medical Park 1 Auditorium at 2728 Sunset Boulevard in West Columbia. For more information, call (803) 791-2869.


Infographics courtesy of Centers for Disease Control and Prevention

Ask the Diabetes Educator: Exercise and Diabetes

This post is the first installment in a new blog series about diabetes. Do you have a question about diabetes for our expert? Ask in the comments section below and we will answer it.

Gwen Girdler, RN, BSN, CDE
Outpatient Diabetes Educator
Lexington Medical Center

Exercise plays a huge role in diabetes management. Aerobic exercise and/or resistance training can be as effective at lowering A1C as pharmacotherapy. Aerobic exercise 4-7 times/week for at least 30 minutes has a long list of benefits. A few examples of aerobic exercise include brisk walking, swimming, cycling and dancing.

©1998  EyeWire, Inc.

©1998 EyeWire, Inc.

Safety is important when beginning an exercise regimen. If you’re taking insulin or medications that can cause low blood sugar (hypoglycemia), test your blood sugar 30 minutes before exercising and approximately every 30 minutes during exercise. That will help you determine if your blood sugar level is stable, rising or falling, and if it’s safe to keep exercising.

Blood sugar lower than 100 mg/dL may be too low to exercise safely. In that case, eat a small, carbohydrate-containing snack, such as peanut butter and crackers before you begin your workout. If you’re new to exercise, ease into it; start with 10 minutes of exercise at a time, gradually work up to 30 minutes a day, with two days of strength training.

Exercise Facts

1) Lowers your blood sugar
2) Improves insulin sensitivity, which means your body’s insulin works better
3) Lowers your risk for heart disease
4) Improves circulation
5) Helps to build and tone muscles and reduces body fat
6) Reduces stress and enhances quality of life