June-July, 2018 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes and Depression Healthcare professionals are aware that people with diabetes are more likely to become depressed. Diabetes care can have unpredictable outcomes at times. Diabetes distress comes from dealing with the weight of diabetes. The worries, fears, and concerns that come with managing a progressive, chronic disease is called as diabetes distress. Depression is a more serious mental health problem. Symptoms of depression can last from a couple of weeks to months. Common Depression Symptoms Fatigue Excessive sadness, guilt, feelings of worthlessness Sleeping too little or too much Loss of interest in usual activities Change in appetite Weight loss or weight gain Finding it very hard to make decisions or concentrate Restlessness Withdrawal Feelings of suicide Any of these symptoms should be discussed with your healthcare professional. Even if you are not sure if you are depressed, they are trained to help with symptoms of depression. Your doctor or diabetes educator can ask with a few simple questions to evaluate your level of depression. Because diabetes and depression negatively affect each other, they must both be treated. As one improves, the other will likely also improve. Depression is very treatable. Work with your doctor to find out what type of treatment is available. Common depression treatments include: Talk therapy
Cognitive behavioral therapy Motivational interviewing Other forms of psychotherapy Medication Exercise/Yoga Meditation Diabetes support groups can also be helpful with depression. A support group can serve as a form of talk therapy. One of the main benefits of going to a diabetes support group is sharing the challenges and triumphs of diabetes with people who can relate. Diabetes and Food Depression may increase or decrease appetite. Either way, blood glucose may be negatively affected. Reach out to your support system and ask for help. Allow others to help with food preparation or grocery shopping. Keep meals and snacks simple until you are feeling better. If your appetite is poor, try eating smaller, more frequent meals. Just be mindful of your total carbohydrate intake. Another option may be pre-prepared meals. Remember that if you are taking insulin or other medications with the potential to cause hypoglycemia, you must eat, or risk having your blood glucose drop too low. The following are quick and easy options for days when cooking is too much of a struggle: Sandwich with two slices of bread (~ 30 grams of carbohydrate) of soup made with water 1 small piece of fresh fruit (~15 grams carbohydrate) 4 ounces of fruit juice ½ cup of canned fruit packed in own juice or water (~15 grams of carbohydrate) 6 ounces of non-fat Greek yogurt non-fat milk (~12 grams of carbohydrate) ¾ cup of unsweetened ready-to-eat cereal 6 saltine-type crackers (~15 grams of carbohydrate)
Recipes to Try Italian Turkey Casserole Ingredients 10 servings per recipe 1 pound ground turkey 1 tablespoon minced garlic 1 package frozen broccoli, cauliflower, and carrots mix 1 can Italian tomato sauce ¼ cup shredded Parmesan and Romano cheese 2 cups dry macaroni Directions 1. Heat oven to 350ºF. 2. Brown ground turkey in a skillet. 3. Rinse frozen vegetables under warm water to thaw. 4. Cook macaroni according to package directions. 5. Combine turkey, vegetables, macaroni, minced garlic, and tomato sauce in a 2 quart baking dish. 6. Top with cheese. 7. Cover and bake for 30 minutes. Nutrition Facts per serving Calories 200 Fat 6 grams Protein 13 grams Calories from fat 54 Carbohydrate 22 grams Cholesterol 39 mg Fiber 3 grams Sodium 407 mg This and other recipes available at http://urbanext.illinois.edu/diabetesrecipes/intro.cfm Red Apple Spinach Salad
Ingredients 6 servings per recipe 1 pound fresh spinach, trimmed and cleaned 1 unpeeled red apple 3 slices bacon, fried crisp, crumbled ¼ cup frozen unsweetened orange juice concentrate, thawed ¼ cup light mayonnaise Directions 1. Dice apple. 2. Mix orange juice and mayonnaise. 3. Mix apple and spinach. 4. Pour dressing over salad and top with crumbled bacon. Nutrition facts per serving Calories 98 Fat 6 grams Protein 3 grams Calories from fat 54 Carbohydrate 10 grams Cholesterol 7 mg Fiber 7 grams Sodium 212 mg This and other recipes available at http://urbanext.illinois.edu/diabetesrecipes/intro.cfm
Sample Menu BREAKFAST Amount/ Portion Scrambled egg 1 egg Whole wheat English muffin 1 Peanut butter 2 tablespoon Cubed watermelon 1 ¼ cups 562 Calories; 57 carbohydrates; 4 Carb choices LUNCH Red Apple Spinach Salad Tuna salad sandwich 1 Pecan crusted broccoli 628 Calories; 60 grams Carbohydrates; 4 Carb Choices DINNER Italian Turkey Casserole Leafy green salad with garbanzo beans Sliced peaches ½ cup Whole wheat roll 1 small Soft tub margarine 1 teaspoon 617 Calories; 70 grams Carbohydrates; 4.5 Carbohydrate Choices Total: 1807 Calories, 187 grams Carbohydrates, 12.5 Carb Choices Recipes from Recipes for Diabetes at http://urbanext.illinois.edu/diabetesrecipes/or this newsletter