Wabano Diabetes Program May 2014

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1 Wabano Diabetes Program May 2014 To receive monthly copies of CLAN connection, please contact Jessika Quigley at or call (ext.243). The Wabano Diabetes Clan would like to share a few delicious recipes this month to motivate clan members to get back into making more meals at home. The average Canadian spends 30% of their food budget on food services (this includes restaurants, take outs, drive thrus, street food vendors, etc.) and on average, Canadian households visit a food service for a meal or snack 520 times per year that s 43 visits a month! With many of the menu items being high in not so good for us ingredients including sodium, sugar, trans fat, etc. it s easy to see a correlation between our diet and the rising rate of diabetes among other health issues that we face today. The good news is that we can change up these numbers! By preparing the majority of our meals and snacks from home helps decrease our consumption of sodium, sugar, trans fat while further promoting a healthy mind, body and spirit! Preparing healthy food at home can sometimes be a challenge if we don t like to cook, time does not allow or we have a limited food budget however take a look at the eating healthy on a budget food tips that Jessika Quigley prepared for this edition of CLAN CONNECTION, You may be surprised at yourself if you incorporate some of the tips into your daily routine! A healthy and budget friendly plated meal shown in picture above! Come to a Nutrition Workshop to learn more! Ingredients: ¼ cup Italian dressing 1 cup grape tomatoes, halved 4 green onions, chopped 4 whole eggs 4 egg whites ¼ cup skim milk 2 tbsp cilantro ½ cup light shredded cheese ½ cup chopped avocadoes ½ cup canned black beans, drained to remove salt Directions: Photo & Recipe Credit: Kraft Canada 2014; Heat oven to 350ºF. Heat 2 Tbsp. dressing in 8-inch ovenproof nonstick skillet on medium-high heat. Add tomatoes and onions; cook 2 min., stirring occasionally. Meanwhile, whisk whole eggs, egg whites, milk and 1 Tbsp. cilantro until blended. Add egg mixture to cooked vegetables in skillet; stir. Top with cheese. Bake 20 min. or until top is golden brown and centre is almost set. Let stand 10 min. Meanwhile, combine avocados, beans, remaining dressing and cilantro. Run knife around edge of skillet to loosen frittata. Slide frittata onto cutting board; cut into wedges. Serve topped with avocado mixture.

2 Ingredients: 2 tablespoons vegetable oil 1 medium onion, diced 2 cloves garlic, minced 1 medium bell pepper, seeded and diced 2 medium carrots, grated 1 small zucchini, grated ½ lb lean ground beef 1 cup frozen corn kernels 1 (15 ounce) can diced tomatoes 1 (6 ounce) can tomato paste 3 tablespoons apple cider vinegar 2 tablespoons Dijon mustard 1 tsp chili powder 1 ½ tsp salt 6 whole wheat buns or pita pockets Directions: Photo and recipe credit: Budget Bytes; Beth Moncel; In a large skillet, heat the vegetable oil over medium-low heat. Add the onion and garlic sauté for about 5 minutes or until the onions have softened. Add the bell pepper to the skillet and continue to sauté. Add the carrot and zucchini and stir to combine. Raise the heat to medium and sauté for about 10 minutes, or until most of the moisture on the bottom of the skillet has evaporated. Add the ground beef and cook until the beef is completely browned, 5 to 7 minutes. Stir in the frozen corn kernels. Add sliced tomatoes and their juices, the tomato juice, the tomato paste, vinegar, brown sugar, mustard, chili powder, and salt and stir to combine. Continue to cook for about 10 minutes, or until heated through. Serve on whole-wheat buns or stuffed into pita pockets. BUDGET BYTES is a great cookbook that features over 100 easy, healthy and delicious recipes to cut your grocery bill in half! You can get your own copy of Budget Bytes by earning CLAN POINTS! How do you build up CLAN POINTS? Attend a Nutrition Workshop 5 Clan points Join in a Diabetes Sharing Circle 5 Clan Points Participate in a Wabano Fitness Class 2 Clan Points Please note: Clan points are calculated by the Wabano diabetes program. You must have a diagnosis of prediabetes, type 2 diabetes or gestational diabetes to become a member of the Wabano Diabetes Clan and obtain clan points after attending specified clan workshops and events..

3 3 Tips for Kitchen Newbies! - brought to you by the Wabano Diabetes Clan Dietitian! 1. Always read a recipe from start to finish BEFORE beginning to cook. It s important to understand what ingredient, equipment and time you need before trying out a new recipe. 2. Don t sweat ingredient measures. Some ingredients don t always have a precise measurement given (example: freshly cracked pepper as needed). If you add a little more or less, recipes typically won t suffer. 3. Learn from your failures instead of letting them get in the way of your progress. Don t get discouraged, just try again! 5 Tips for Food Budgeting! 1. Plan your meals take a few minutes to choose several recipes you like, read through the recipes to plan your grocery list and lastly, go get the food! Make sure you look at what ingredients you do have before buying more. Make enough of a meal see tip #2! 2. Don t be afraid of leftovers prepared food dishes can actually improve with a little time in the refrigerator! Leftovers also save you time when it comes to making future lunches and dinner for you and/or your family. You can also freeze leftovers- see tip #3! 3. The freezer is your friend keep your freezer stalked with food you have prepared such as chili, stews, lasagnas, etc. as they make great items for meals when crunched for time! You can also freeze ingredients that are on sale and can stock up on. 4. Shop around if you want to get food deals: look at flyers, browse online for coupons, visit farmers markets, or bulk food stores, etc. Once you ve done your research, becoming an efficient and economic food shopper is easy! You can actually become a consultant for your friends and family to help them be smarter with their money for food. 5. Portion control Eating more than you need most likely increases your food costs and waist line. Controlling your portions will help keep both health and finances in balance. If you want to learn more about portion sizes, consult with a registered dietitian

4 Now there are even MORE reasons to join the Wabano Diabetes Clan! Clan points will be accumulated for each clan member based on attendance at diabetes clan events listed each month through our newsletter, Clan Connection, as well as on Wabano Facebook, Twitter and Website. Information on upcoming clan events are also posted at the Wabano clinic. Points will be tallied by the diabetes team, and can be spent on a variety of items such as cookbooks, fitness equipment and much more! Not a member? Contact Laura or Jessika to find out how you can join the clan today! Wabano Clan Braclets and Clan Cards are here! Sign up and receive yours FREE today! Have you heard about Wabano s Fitness Classes? Wabano Fitness classes are offered each month at the and are FREE! All equipment required for classes are provided by the centre so all you need to bring is yourself in some comfortable clothing! Want to get on the list to receive a monthly Wabano fitness calendar? Contact Kelly Fisher, Health Promoter at (ext.308) -Or- kfisher@wabano.com Class: Zumba 2 clan points Class: Walking 2 clan points Class: YOGA 2 clan points Tuesdays Wednesdays Thursdays 6:00-7:00 pm 10:00-1:00 pm 6:00-7:00 pm Wabano Earth Floor Wabano Clinic Entrance Wabano Earth Floor Instructor: Joanna Instructor: Kelly Instructor: Elizabeth NEW Summer Class starting Wednesday May 7 th! Walking Group 2 clan points Meet at Wabano clinic entrance (299 Montreal Road) and join health promoter, Kelly Fisher, in a walk around the scenic neighborhood!

5 The Wabano diabetes clan invites EVERYONE to upcoming diabetes clan events, except for diabetes sharing circles, which are reserved for those living with diabetes! If you are interested in attending, we would appreciate it if you register before the date of the event to allow us to provide adequate seating and refreshments. Nutrition Workshop: Makeover your Kitchen & Your Health Date: Tuesday, May 13 th Time: 5:00-6:00 pm Great West Life Boardroom Diabetes Sharing Circle Date: Tuesday, May 13 th Time: 6:30-7:30 pm Cedar Lodge Nutrition Workshop: Healthy Eating on a Budget Diabetes Sharing Circle Date: Tuesday, June 10 th Time: 5:00-6:00 pm Date: Tuesday, June 10 th Time: 6:30-7:30 pm Great West Life Boardroom Cedar Lodge CLAN POINTS: When clan members attend Wabano diabetes clan events, attendance is taken by the wabano diabetes program leads. Points are then recorded in a confidential file so that the program leads can keep track of each clan members total points accumulated. If you would like to know what your total accumulated points are, please contact Jessika or Laura by phone or .

6 A reminder to our Diabetes Clan members: Diabetes is a progressive disease, which makes it important for you to get your medical checkups on a regular basis even if your blood sugars are under control! To help you stay informed, please review the outline for diabetes tests shown in the table below: Test How Often Targets Hemoglobin A1C Every 3-6 months <7.0% (HbA1C) LDL-C Cholesterol Every year <2.0 mmol/l TC/HDL-C Ratio (to assess your cardiovascular risk) Every 1-3 years <4.0 Kidneys (ACR & egrf) Every year ACR: Male: <2.0mg/mmol Female: <2.8mg/mmol egfr: >60 ml/min Blood Pressure Every medical visit <130/80 mmhg Weight As needed BMI: Every 1-2 years Retinal Eye Exam (dilated) Foot Exam (monofilament testing) Note: A foot exam is done to test sensation in the toes and feet. It is separate from regular foot care appointments that include nail filing, callus reduction, etc. Every year - - Note: Please consult with your diabetes program leads (Jessika or Laura) or health care provider if you have any questions with regards to diabetes tests, target ranges, your results, etc.