LIVING WITH FALL 2014 SMALL CHANGES, BIG RESULTS

Transcription

1 Diabetes LIVING WITH FALL 2014 SMALL CHANGES, BIG RESULTS

2 SWEET SMART One of the most common myths about diabetes is that you can t eat any sweets. Not true. You can indulge your sweet tooth without sending your blood glucose levels into the stratosphere. It just takes a little advance planning and some smart switches. SMALL CHANGES, BIG RESULTS Learning to live with diabetes can seem overwhelming when you or your loved one is first diagnosed with the condition. There is so much to adjust to: blood glucose testing, medications, meal planning. But taking charge of your health does not have to mean turning your life upside down. Small changes can add up to a big difference when it comes to managing type 2 diabetes. Several international studies have shown that making small but achievable changes in your lifestyle losing just 5 to 10 percent of your body weight, for example, or being more physically active and cutting back on your alcohol consumption can result in significant improvements in your health, including better blood glucose control. And since you are probably more likely to stick with small changes than a major lifestyle overhaul, your health will continue to benefit over the long term. THINK AHEAD If you want dessert as a special treat, reduce the carbohydrates in your main course. Or cut carbs in half by sharing with a friend. SIP SWEET WITHOUT SUGAR. Use sugar substitutes in your coffee or tea. SWAP RIGHT Not all sugar substitutes can be used for baking or prolonged cooking. Read the labels, and look for substitutes that can be swapped out one-to-one in recipes (i.e., 1 cup sugar substitute replaces 1 cup sugar). SLOW THE SPIKE Fibre slows the impact of sugary foods on your blood glucose. Try adding some bran to sweetened yogurt, for example. BEWARE THE OSE Check packaged food labels for hidden sugars, many of which end in ose (fructose, glucose, lactose, maltose, sucrose). They all affect your blood glucose the same way as regular sugar.

3 SUGAR-FREE RECIPE BLUEBERRY PIE PREP TIME: Approx. 15 minutes COOK TIME: 55 minutes SERVES: 8 INGREDIENTS: 5 cups (1.25 L) fresh or frozen blueberries 1 (9-inch) reduced-fat graham cracker crust ¼ cup + 2 Tbsp (60 ml) + (30 ml) Sugar Twin Sucralose 3 Tbsp (45 ml) all-purpose flour 1 ½ tsp (7.5 ml) vanilla extract ¼ tsp (1.25 ml) grated lemon rind 1 8 oz (250 ml) container low-fat sour cream ¼ cup (60 ml) dry bread crumbs 1 ½ tsp (7.5 ml) Sugar Twin Sucralose 1 tsp (5 ml) margarine, melted METHOD: 1. Preheat oven to 375 F. 2. Place blueberries in crust; set aside. 3. Combine ¼ cup + 2 Tbsp Sugar Twin Sucralose, flour, vanilla, lemon rind and sour cream; spread over blueberries. 4. In a separate bowl, combine bread crumbs, 1 ½ tsp Sugar Twin Sucralose and margarine; sprinkle over sour cream mixture. 5. Bake at 375 F for 40 minutes or until set and crumbs are lightly browned. Cool 1 hour on a wire rack. Sugar Twin Sucralose is great for baking, as it measures cup for cup like sugar 2014 B&G Foods, Inc. Sugar Twin is a Registered Trademark of B&G Foods North America, Inc.

4 7Swaps for better diabetes management INSTEAD OF White rice 2. Watching TV all evening 3. A 2-egg omelette 4. Meeting a friend for a movie 5. Two glasses of wine with dinner 6. Bagel with cream cheese 7. Chips and dip TRY... Brown rice (or half and half) A 20-minute walk before your favourite show An omelette with 1 egg plus 2 egg whites Meeting for an activity, like bowling or tennis One glass of wine and one glass of water Whole wheat pita with low fat hummus Popcorn (with just a hint of butter) Buy an exotic vegetable you have never had before. Have you tried Kale yet? TIP: If you moved to a new country, you would have to eat new foods and discover different ways of living. Try thinking of living with diabetes in the same way. When you go to the grocery store, buy an exotic vegetable you have never had before (have you tried kale yet?). Or look up recipes to discover new, healthier ways to cook a traditional favourite; experiment with Japanese and Mediterranean styles, which focus on flavour over fat. Similarly, look to other cultures for fun fitness ideas. How about some salsa dancing or Thai Chi.

5 STEP UP to Good Health Serious advice for people with diabetes: Look after your feet. Nerve damage caused by diabetes often prevents people from noticing cuts or cracks in the feet. These can quickly become infected and lead to limb - and life - threatening complications. FOLLOW THESE EVERY DAY STEPS TO GOOD FOOT HEALTH: Wash your feet in warm, not hot, water. Don t soak, as this can dry the skin. Dry thoroughly, especially between the toes. Moisturize your heels and soles with unperfumed cream or lotion. Wipe off any excess lotion that is not absorbed. Trim your toenails straight across and smooth them with a nail file. Check for cuts, cracks, blisters or red areas. Ask for help or see a podiatrist if you have trouble checking your feet yourself. See your healthcare provider immediately if you develop any foot injury no matter how small or have any swelling, warmth, redness or pain in your legs or feet, Prevent injuries by wearing wellfitting shoes and fresh, clean socks all the time, even in the house.

6 GettinG softer, smoother feet takes time. 60 minutes to be exact. That s not a typo. In studies, 9 out of 10 people saw noticeable improvement of skin moisturization within 1 hour of using Gold Bond Ultimate Derm Intense Dry Skin Relief Foot Cream. For more information, visit goldbond.ca.