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Diabetes Life Lines
Vol 15 No 1
Janine Freeman, RD, LD, CDEEducation Program Specialist
What you eat can help reduce your risk of heart attack and stroke. Some new dietary guidelines were recently released to help reduce your risk of heart disease, the No.1 cause of death in people with diabetes. The American Heart Association says that changing food and exercise habits can reduce the three major risk factors for heart attack -- high blood pressure, high blood cholesterol, and excess body weight. They suggest that we can all reduce our risk of heart disease with an overall healthy eating plan, and keeping our weight, blood cholesterol and blood pressure in a good range. Easier said than done? Let's look at ways to accomplish this.
First of all - eat healthy foods overall. This means eat a variety of fruits, vegetables and grains, particularly whole grains, with at least five servings of fruits and vegetables each day. Eating lots of fruits and vegetables (especially dark green, deep orange, or yellow) can help lower your risk of heart disease, stroke, and high blood pressure. At least two servings of fish each week is suggested now because fish, especially fatty fish like salmon, mackerel, trout and tuna, contain a substance called omega-3 fatty acids that can help protect against heart disease.
The emphasis on weight hits home as statistics show that Georgians are gaining too much weight. We should all try to achieve a healthy body weight by eating smaller portions, eating foods with less fat and eating fewer foods that are high in calories, including those high in sugar like candy and regular sodas. We should get at least 30-60 minutes of regular physical activity on most days of the week, spending less time in activities that expend very few calories like watching TV.
High blood cholesterol, especially LDL cholesterol, is strongly related to heart disease. Eat fewer foods that are high in saturated fat and cholesterol like regular cheese, meats and whole milk dairy products. Also limit foods with trans fats like packaged cookies, crackers and other baked goods, commercially fried foods and some margarines. The goals for most people with diabetes are total blood cholesterol below 200 mg/dl and LDL cholesterol below 100 mg/dl.
Keep your blood pressure in the normal range. For people with diabetes, that's less than 130/85. Eating less salt, losing weight if overweight and drinking less alcohol can help. You can also lower blood pressure by being more physically active and eating more vegetables, fruits and low-fat dairy foods.
The changes in eating habits and activity suggested by the American Heart Association can help reduce your risk of heart attack and stroke. In addition, keeping your blood glucose as close to normal as possible reduces your risk of all complications of diabetes. Set a goal to make one or two changes at a time until these changes become a lifestyle habit. Then, set new goals and work towards them. Before you know it, you'll be on your way to a healthier you.
Children with type 2 diabetes? It used to be unheard of. Now, it's becoming more common and it's being blamed largely on the epidemic of obesity and inactivity in children in this country. And, it's not only happening in the U.S. - there are reports of more children being diagnosed with type 2 diabetes in countries like Japan, Australia, Libya and Canada.
The popularity of TV and computer games like Nintendo and Play Station may be taking children away from the old childhood games that kept us occupied and physically fit during our childhood. It's hard to compete with computer games and TV shows, but stop and think about how much time your child spends sitting in one place.
Your child has a higher risk of getting type 2 diabetes if there is type 2 diabetes in the family; your heritage is African, Hispanic, Asian or American Indian; or your child has recently gained weight, is entering adolescence, and is physically inactive. Recent studies also suggest that a child has a higher risk of diabetes if the mother had diabetes during pregnancy (gestational or other types). Children are most often diagnosed between the ages of 12 and 16, although it can be earlier.
If you suspect your child might be at high risk for diabetes, take your child to the doctor to get tested for diabetes. Symptoms like unusual thirst, frequent urination or lack of energy may or may not be present.
Although you can't change some of the factors that increase your child's risk of getting diabetes, there are some ways you can make a difference. First of all, try to help your child make changes in what he/she eats to avoid excess calories and fat. Make a grocery list next time you go shopping. Buy some fresh vegetables and fruits to have available for snacks instead of high-fat snack foods like candy, cookies and chips. Rely less often on high-fat convenience foods like pizza, hamburgers, fried chicken and other fast-food. Keep in mind that children cannot choose healthy foods if you don't have them available. Plan regular meals and don't allow continuous eating between meals. Reward your child for good behavior with non-food rewards like putting money toward a new bike or scooter.
Limit time in front of the TV and computer games. Plan outside activities for the entire family to enjoy like bicycling, hiking and just playing outside. Your children will enjoy them more if the family participates together.
Teach your children by example. Develop healthy life-style habits that your children will adopt. It's worth your effort to reduce the risk of obesity and type 2 diabetes in your child.
If the shoes you choose to wear make your feet unhappy, they will also make you very unhappy. Not only are uncomfortable shoes painful, but they can also cause major problems for people with diabetes.
What do you look for when you buy shoes? Style, price, comfort? The younger you are, the more you probably tend to look at style. As you get older and begin having aches and pains in your feet and legs, you'll likely look for more comfort. Obviously, price is a factor for most people, but keep in mind that a cheaper shoe that causes foot problems will be a very expensive shoe in the long run.
If you have hammer toes, bunions, fallen arches, or other problems with the structure of your feet, you should see a podiatrist to get some professional guidance. Some general guidelines from the American Podiatric Medicine Association for buying new shoes are:
- Choose shoes with less than a 2-inch heel, preferably 3/4-inch or less.
- Have your feet measured while standing each time you purchase shoes.
- Have shoes fit to your larger foot.
- Try on shoes on both feet late in the day.
- Wear socks you plan to wear with the new shoes.
- Have at least 3/8 inch of space at the end of your longest toe.
- Buy shoes with soft leather uppers with a stiff heel counter, good inside cushioning and a flexible ball of the foot.
Many people require a special insole for their shoes. Orthotics are prescription inserts made especially for your feet that relieve the pressure on certain parts of your feet due to the structure of your feet and the way you stand.
If you have foot problems, you may need shoes with extra toe room or you may require shoes that are specially made for your feet. Medicare will pay for most special shoes if you need them because of your diabetes.
The extra care you take in buying new shoes can prevent foot injury and serious complications. You depend on your feet every day. Keep them happy and give them the care they deserve.
| Recipe Corner |
| 3 2/3 cups reduced sodium chicken broth |
| ½tsp. white pepper |
| 1 cup uncooked arborio rice* |
| 1 ½cups chopped fresh spinach |
| ½cup frozen green peas |
| 1 tsp. dried dill weed (1 Tbs. minced fresh) |
| ½cup grated Parmesan cheese |
| 1 teaspoon grated lemon peel |
1. Combine broth and pepper in medium saucepan; cover. Bring to a simmer.
2. Spray large saucepan with cooking spray; heat over medium-low heat until hot. Add rice; cook and stir 1 minute. Stir 2/3 cup hot broth into saucepan; cook, stirring constantly, until broth is absorbed.
3. Add remaining hot chicken broth to rice mixture, ½cup at a time, stirring constantly until all broth is absorbed before adding last ½cup. When last ½cup chicken broth is added, stir spinach, peas and dill into saucepan. Cook, stirring gently, until all broth is absorbed and rice is just tender. Remove saucepan from heat; stir in cheese and lemon peel.
* Found in most supermarkets. Long-grain rice can be substituted, but Risotto will be less creamy.
6 servings
Exchanges: 2 starch, ½lean meat
Nutrition Information:
Calories: 179 Carbohydrate: 30 grams Fat: 3 grams
Cholesterol: 7 milligrams Sodium: 198 milligrams
Recipe used with permission from Diabetic Cooking, Dec. 2000.
| Menu Item | Exchanges | Carbohydrate |
| 1 serving Spinach Parmesan Risotto* | 2 starch, ½ lean meat | 30 grams |
| 1hard roll | 1 starch | 15 grams |
| Carrot sticks (equal to 1 medium carrot) | 1 vegetable | 5 grams |
| Tossed salad with red leaf lettuce | Free | † |
| 2 Tbs. Fat-free Italian dressing | Free | † |
| 1 orange | 1 fruit | 15 grams |
* This month's featured recipe | ||
† Insignificant | ||
Note: Portions may need to be adjusted for your meal plan. | ||
