Food?!

Hey everyone!

Well this has just been a busy summer hasn't it! The July meetings for TAfW were canceled but last month I spoke at the Lunch and Learn about this here blog! Things may or may not be calming down but either way an important diabetes subject has come up in my life and I know it's one that most if not ALL diabetics deal with.

What to eat now that you've been diagnosed. The thing is- in order to PREVENT diabetes we should eat healthier anyway. Most of you all that know me know that I myself am not a diabetic. My mother is though, as was my father before he passed away of cancer. They were both type 2. My best friend in college and both of her parents- all diabetic with type 2! In recent months I've gained a few friends that have type 1. They all have that one question in common "What do we eat now?!" In support of my mother (and also because she's an amazing cook) I eat what she eats, I diet the same as her.

In recent months she's gone gluten and sometimes wheat free. Neither of us have felt healthier than we do now. Also for diabetics theres the whole "cut out the carb" thing.

I often hear people say this when they hear someones diabetic: "don't have sweets" I'd like to amend that by saying- "Monitor your sweets in take" Don't over do the sweets, but when you cut something completely out of your diet you crave it more and when you crave it more you may unknowingly eat more of it! Be careful of that! Living with diabetes shouldnt be about cutting foods completely out but it should be about monitoring what you do eat!

My most recent encounter with someone concerning diabetes is when they were complaining about the amount of carbs their family keeps in the house- "Thats all there is they said" So they started to eat a LOT of fruit. I understand the need for lack of carbs but PLEASE be careful about your fruit in take, too much fruit is a danger in itself for a diabetic.

I recently found an amazing hard candy that I love- I use them to tide me over if I'm hungry- but the access sugar in candy can be quite bad for a person...this candy I found is organic! It's sugar-free, gluten-free actually the only thing not free about it is the price! haha Anyway below is the website address. My personal favorite is the Pomegranate puckers! http://www.yummyearth.com/index.html

heres another site of sweets: http://diabeticfriendly.com/

*These are just some options for those who like options. I'm not saying completely switch over to this stuff. I found things that I like and wanted to share it. The food issue is one that has been coming up a lot lately in the lives of many of the diabetics that I know so I figured maybe it might come up in  yours or some of the diabetics you know. Not everyone that reads this is diabetic but we all know someone with diabetes so lets share the things we know/are learning!*

diabetes blog

Hey everyone!

So I do not have much for today but I was looking for more diabetes information and found this blog:
http://diabetes.about.com/b/

http://www.diabetesmine.com/tag/type-2-diabetes

A blog about the rise in children with diabetes: http://www.npr.org/blogs/health/2012/04/30/151683942/as-diabetes-rises-in-kids-so-do-treatment-challenges


Enjoy reading these blogs and articles! Thanks so much!! :)

Exercise Safety

Hey everyone! For this weeks blog I've decided to show you a blog from those sparkpeople e-mails that I get. This is just about getting out there and exercising. With the warmer weather we've been having it's becoming that time to get out there and exercise more so I felt that I post a blog about that since exercise is pretty important in diabetes control or prevention.

Exercise Safety Tips for Beginners

Ready, Set, Exercise!

-- By Dean Anderson, Fitness Expert

Congratulations! You’ve made the decision to incorporate regular exercise into your healthy lifestyle, and take advantage of the its numerous benefits. Smart move. But like many good things, exercise can also be risky—especially if it’s been a while since you've worked up a sweat, or if you have any health conditions (including obesity) that could increase your risk of injury. So, it’s important to know how to keep yourself safe, and avoid potential problems before they happen. The following information should help you do exactly that. Before You Start: Safety Precautions If you are planning to increase your physical activity or start an exercise program, you start with a sedentary activity—answering a few short questions, that is. The PAR-Q (Physical Activity Readiness Questionnaire) is the gold standard in fitness safety, used by doctors, trainers and health clubs the world over. Usually comprised of 5-7 questions, it can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? Do you feel pain in your chest when you do physical activity? In the past month, have you had chest pain when you were not doing physical activity? Do you lose your balance because of dizziness or do you ever lose consciousness? Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity? Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? Do you know of any other reason why you should not do physical activity? If you answer YES to any of the questions on this list, you must check in with your doctor and get cleared for exercise before you start. You can download or print a copy of the official PAR-Q form for your records, courtesy of the Canadian Society for Exercise Physiology (CSEP) by clicking here. (This is a PDF document and you will need Adobe Acrobat Reader to open it.) Likewise, if you have any chronic medical conditions (such as diabetes, high blood pressure, or arthritis) or risk factors (such as smoking or being more than 20 pounds overweight), and have not discussed exercising with your doctor, you should do so before beginning. Exercise is often an important part of the treatment for such conditions, but you may have some limitations or special needs that your doctor can tell you about. And always remember the golden rule of exercise safety: start slowly, and build up the intensity and duration of your exercise gradually. Trying to make up for lost time, or go from couch potato to exercise maven overnight, is a prescription for problems. Getting Started: The Right Gear Many injuries and setbacks occur because people don’t take the time to get themselves well-equipped for their exercise. Make sure you: Wear shoes that fit well and are capable of providing the right kind of support for your activity and body type. If you’re a runner or walker, get your feet and gait analyzed, and get the right type of shoe for you—this service is usually provided free by stores that specialize in running shoes. Read "If the Shoe Fits, Wear It!" Wear appropriate exercise clothing. Fabrics that absorb sweat and remove it from your skin are best; loose-fitting, light weight cotton is also fine. Women should wear supportive sports bras. But no one should EVER wear rubber or plastic suits or belts—these prevent your body from dissipating heat properly and can lead to serious health risks from overheating and dehydration. Use protective gear: helmets for biking or high-contact sports; knee and elbow pads for skating; reflective clothing and/or lights for evening exercise; sunglasses, sunscreen, and hats for outdoor exercise. Avoid things like ankle and wrist weights. They can alter your normal movement patterns and increase the risk of injury. If you must add weight to your workout, a weighted vest helps distribute weight more evenly and allows you to move more freely and normally than weights attached to your extremities. When to Stop: Warning Signs A certain amount of discomfort during exercise is normal and inevitable—after all, you are challenging your body to do more than it is accustomed to. And you can expect to have some sore muscles after a vigorous workout; often the soreness doesn’t show up until a day or two later, especially with strength training. But pain and other symptoms that occur during exercise can be warning signs that something is wrong. You should stop exercising right away if you: Have pain or pressure in the left or middle part of your chest, or in the left side of your neck, left shoulder or left arm Feel dizzy or sick Break out in a cold sweat Have muscle cramps Feel sharp pain in your joints, feet, ankles, or bones Notice that your heart starts racing or beating irregularly If you start to experience these problems during high intensity aerobic exercise, it is best to immediately slow down. Allow your heart rate to drop gradually before stopping completely, since an abrupt stop can cause problems with blood circulation and fainting. However, in cases of severe and sudden pain, stop immediately, seek help, and follow up with your doctor. Gyms & Trainers: What to Look For If you do some of your exercise in the gym, whether on your own, in group classes, or with a personal trainer, there are some simple precautions you can take to keep yourself safe: Make sure the gym’s trainers and instructors have been trained and certified by a reputable, national certification agency, such as ACE, AFAA, ACSM or NSCA. They should also hold current CPR and first aid certifications, so they can take action if an emergency occurs. Ask the gym staff about the emergency action plan (every gym should have one and the employees should know its details) and equipment they have on hand, such as a basic first aid kid and an AED (Automated external defibrillator). Tell every personal trainer and fitness instructor who works with you about your limitations or medical conditions. Well-trained instructors should ask about this at the beginning of any group class or during your first session and be able to offer modifications. If you don't understand the instructions given, or the proper way to do an exercise or use a piece of equipment, always ask first. Improper technique or body position is a major cause of injury. Know Your Limits & Your Needs A big part of exercise safety is prevention. Just as your car will run better when you service it regularly, your body will protect itself from injury when you give it the food, water, rest, and attention it needs to operate at its best. You’ll find a lot of information in the Resource Center and on the Message Boards about basic nutrition, and exercise-related concerns such as stretching, warming up and cooling down properly, and dealing with minor aches and pains before they become big problems. So, do your homework first, then get out there and start sweating! -Enjoy the weekend-

Encouragement

Hey everyone! Sorry I havent updated in almost a month here! The Diabetes coalition has GREAT things happening. We're doing a project with the Lewis Co. Middle School 6th graders called the MyPlate project and we've got a community garden in works with the Boys and Girls Club! We're so excited about that.

Tomorrow (april 18th) we have our Monthly Lunch and Learn meeting at the Extension office and we've got someone coming in who is an A1C Champion! We're so excited to hear him speak and we hope to have you there to share this experience with us! Starts at noon!

As far as any information I'm afraid I don't have anything like that on todays blog but I wanted to check and give you all encouragement in your path of healthier living. Keep your heads up and stay determined! You are on this path with many others! :) Blog at you again soon! :)

Support System

Something that I think is very important in life is support systems. The different situations that we go through can be difficult and sometimes hardly bearable. But if we have support systems that can make it a bit easier. How is your family about supporting your diabetes? What about your friends.

Sharing part of my personal story when my mom changed her diet to a healthier one when I was younger I had no choice but to follow suit. I was young and she fixed the food. Then in college I enjoyed all the foods that I shouldn't. As an adult I can cook for myself now, but I still eat the healthy foods that mom fixes, more than just for my own health but to support her in her decision of a healthier living. In college I had a friend with type 2 diabetes. We would work together on deciding which foods were best for her and I ate those just as she did. That was me being a support system to the people I care about.

I've heard of several families who fix two or more meals during one meal so that their spouse or children can enjoy the food that the diabetic cannot eat. I think it would be much easier to show what healthy eating is by example and fixing that for everyone in the home (or room in the case of college students in a dorm)

Today I received one of my sparkpeople e-mails on just this subject. So below is a blog post about support systems and it gives some very good advice on the subject

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You wake up to your husband preparing a platter of fruit and a slice of whole wheat toast for breakfast. Your wife always has a healthy dinner—lean protein and fresh veggies—ready at 6 o’clock. Your co-workers have teamed up to start a healthy lunch club. You have countless friends ready to work out at a moment’s notice. A personal trainer is programmed into the speed dial on your cell phone. Encouragement abounds. This is a healthy living utopia. 

If you find support is a little bit harder to come by, you’re pretty normal. However, lacking spousal and friendly support can become quite detrimental to your weight-loss plans—if you let it. A good support system is a vital element to reaching your goals. So what can you do to ensure that you are surrounded by social support? 

Start with your partner. Sit him down and explain the importance of your new goals; encourage her to join you on your healthy journey. If you are lucky, your favorite person will jump on board to support you, not to police your actions and make you feel bad if you slip up. Rather, your partner should share in the excitement of your progress and encourage you when the going gets tough. 

If, however, your spouse and family complain about the new healthy meals you are eating and scoff at the idea of a walk after dinner, you might be on your own. In this case, you’ll have to lead by example. When your family sees how much progress you are making, they will be inspired. Don’t let an unsupportive spouse sabotage your dieting goals. Just because he or she wants double portions at dinner doesn’t mean that you have to give in… you just might have to look elsewhere for support. 

Friends make a great support system. Consider discussing your goals, needs, and plans with a close friend. An encouraging buddy may set up a workout schedule with you and pass on that fatty dessert after dinner. If none of your friends are helping you strive towards your goals, try meeting them for a walk at a local park a few times each week. Encourage them to attend and show up yourself every time. Even if just one friend comes, you’ll have a workout buddy that will make things easier—even if just for one day. Hopefully, they’ll see your progress and want to be involved. Once the word gets out that you are staying consistent with your workouts, going to the park no matter what, they’ll come around. Another way to get support from friends is to start hosting healthy dinner parties, where everyone brings vegetables, fruits, or lean proteins, or simply share healthy recipes with one another. 

What happens if neither your partner nor your friends are supportive of your goals? You shouldn’t give up! Consider going to weekly classes at your gym. Often, the same people come every week, so you’ll be able to make friends who will hold you accountable for attending class too. Having classes scheduled at specific times will motivate you more to get to the gym than if you just want to hop on the treadmill sometime during the week. Ask some people in the class if they want to go lift weights once the class is over, or even meet up the next day for another workout.

• Check out support groups in your area. There are often groups of both men and women who meet on a weekly basis to discuss their progress, roadblocks, and tips for success. In this context, you’ll also be able to give support to others, which helps you feel needed and important. You’ll be able to build relationships that branch outside of the support meetings—a healthy dinner club or Sunday afternoon tennis group might emerge!
  
• Support yourself by keeping a journal. Whether you write down your thoughts and progress on a weekly or daily basis, you’ll have a visual just how far you’ve come. You can look back to past entries where you’ve seen success and use it as motivation for a tough week. Of course, some weeks will be good and some weeks will be a little bit harder. But by keeping a journal, you’ll be able to see an overall trend of progress. It will help you realize which workouts and food choices worked best for you and which ones didn’t. Record everything from your weight or inches lost to thoughts about how your body feels after a particularly difficult workout. Consistent journaling is a great motivator and will make goals much more attainable.
  
• Take advantage of SparkPeople's supportive Community! TheMessage Boards give you access to THOUSANDS of other members and the SparkPeople experts. Others out there have similar goals and experiences as you do. Search the SparkPages to find someone to share the journey with. Jump into a challenge for that extra boost to get things rolling with the help of other people. Join a SparkTeam with similar interests, or start your own blog (on your SparkPage) to share your thoughts, hiccups and successes. Everyone in our community is here to help (and also to receive the support that you can provide)!

Just because you don’t have the support at home doesn’t mean that you should give up on your goals. The support is there; you just might have to seek it out a little bit more.

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If you want more sign up for sparkpeople and get the diabetes (or heart healthy) news letter! Thanks so much for reading!

Connections

In honor of the fact that Brain Awareness Week is this week I decided to do a little research.

Myself and many others have a brain disorder called Agenesis of the Corpus Callosum which means we were born without the Corpus Callosum (CC) So I looked up to see if there was a connection between Diabetes and ACC.I found so much information. If you don't know what the Corpus Callosum is- it is the part of the brain that connects the two sides of the brain and sends messages.

Diabetes is a metabolic disorder and those with metabolic disorders themselves or in their family could possibly have ACC.

Each case of ACC in a person is different you can go to my blog and website about ACC here:
https://sites.google.com/site/accawareness/
http://accawareness.blogspot.com/

Another bit of information that I found. Those with ACC can be diagnosed with Diabetes Insipidus which is A rare form of diabetes caused by a deficiency of the pituitary hormone vasopressin due to damage of the posterior pituitary lobe., which regulates kidney function. Symptoms are:  there is an abnormal increase in urine output, fluid intake, and often thirst. 


So Diabetes Insipidus can be found in those with ACC while parents with Diabetes have the possibility of having children born with ACC. 


Sources: http://www.cc.nih.gov/ccc/patient_education/pepubs/di.pdf

http://neuropathology-web.org/chapter11/chapter11cHPEcallosum.html

https://www.google.com/search?source=ig&hl=en&rlz=1G1GGLQ_ENUS293&q=define+diabetes+insipidus&oq=define+Diabetes+i&aq=0&aqi=g1&aql=&gs_sm=1&gs_upl=1022l6023l0l8586l19l16l0l1l1l0l321l1881l3.4.3.1l11l0#hl=en&rlz=1G1GGLQ_ENUS293&q=diabetes+insipidus&tbs=dfn:1&tbo=u&sa=X&ei=uldfT-XKLojA2gW7m8yUCA&ved=0CCwQkQ4&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.,cf.osb&fp=e50b7ed8b228eb18&biw=1241&bih=584

TAfW Recipe Blog and More

Hey everyone! Our TAfW Recipe blog has been updated! Go check it out at:  http://takeactionforwellnessandrecipes.tumblr.com/ < If you have a tumblr you can "reblog" the recipes posted there. Or even "Like them" This is a great way to put them in your "favorites" and try new ways of being "healthier" and enjoying food in a way that it better for you but you still get the "good stuff." Please check it out! :)

The following post was is brought to you by the sparkpeople.com e-mails that I get. This weeks Sparkpeople Diabetes newsletter/blog post is:

9 Simple Tricks to Eat Less

Cut Calories, Not Satisfaction

-- By Sarah Haan, Registered Dietitian and Nicole Nichols, Health Educator

Setting a goal (such aslosing weight) and implementing steps to reach it (likeportion control) are two very different things. When it comes to eating healthier—or eating less for that matter—it isn't always as simple as "just eating less." Why? Because what and how much we eat is influenced by so many factors—the environment in which we'reeating (relaxed at home or at a party), how much food is served (a portion-controlled meal at home or a super-sized restaurant meal), and how hungry we are (just a little or famished)—mindfulness, speed, emotional state. The list could go on and on. 

The good news is that YOU can control many of these factors; it's just a matter of bringing them to the forefront of your mind until they become habits. Here are nine proven tricks you can use to help yourself eat less and keep your calories in check. Over time, they'll become second nature—and your weight loss will be second to none! 

1. Enjoy every bite. 
Do you take time to smell the flowers? How about taking time to enjoy every mealand snack you eat? There is truth in the benefit of slowing down and appreciating the world around you, food included. Focusing on every bite can help you practice mindful eating, which has been shown to cut down on calorie intake. Slowing down between bites allows you to recognize your feelings of hunger and satiety so you have a chance to realize when you’ve had enough—then stop before you clean your plate and later regret it. Eating at a relaxed pace also means you'll chew your food more thoroughly, thus experiencing fewer digestive issues and less intestinal upset. This may take some practice. The hustle and bustle of daily life often catches up with us and sometimes it takes a conscious effort to take it easy and give your brain a chance to enjoy the food and tell you when you’re full. Until you get in the habit, try leaving a note or motivational saying on your dinner table.ACTION TIP: Set a timer. Start by finding out how quickly you currently eat your meals. You may be surprised to find out that breakfast or lunch at your computer is over within 5 or 10 minutes. Then, work on adding time to your meals, aiming for each meal to take AT LEAST 20 minutes. 

2. Use smaller plates, cups and bowls. 
Your mother was right about some things: Your eyes really can be bigger than yourstomach. Research has shown that when people use large bowls, plates andserving utensils, they serve themselves more and consume more food. In a 2006 studypublished in the American Journal of Preventive Medicine, 85 nutrition professionals were asked to serve themselves a bowl of ice cream. Researchers provided a variety of bowl and spoon sizes. Subjects with larger bowls served themselves 31% more ice cream; when they used a large spoon, they dished 14.5% more into their bowls. Although the super-sized plates may look slick, put those away for special occasions. When you see a large canvas, you want to fill it! ACTION TIP: Eat from smaller salad plates and small bowls for daily use. Without even realizing it, you'll serve and eat less. If your dinnerware isoversized, it might be time for new dishes that won't dwarf your properly portioned meals. 

3. Pre-portion your foods. 
How often do you eat straight from the bag of crackers or chips? How is it possible to track your food or know how much you eat without measuring it? That's just one reason you should never eat directly from a box or bag that contains multiple servings of a food. Grab your measuring cups and a small bowl (see #2 above) to keep your calories in check. Why? Because it's easy to overeat when you're reaching into a bottomless bag of food. ACTION TIP: Instead of reaching into the chip bag or a big bowl of chips at a party, pre-portion your snacks into a smaller container (or plate) so you know exactly how much you're eating. Then, put the big bag away (or walk away from the chip bowl). You are much less likely to overeat enjoy the smaller portion you served yourself. So dish it up, put the rest away, and taste every bite (see #1 above). 

4. Know your pitfalls. 
We all have food weaknesses. That food that you can't resist. The food you can't stop eating once you started. The food you have trouble saying no to, even if you're not hungry. The food you think about even when it's not in the vicinity. Maybe you'll never shake the grip this food has you on, but the first step is recognizing it. Take a minute to think about your food weaknesses. Once you know what they are, you can take extra measures to prevent overeating these particular foods, whether you avoid repeated exposure to this food or plan the rest of your day's intake planning to enjoy a bit of this favorite food. ACTION TIP: Make a list of your food weaknesses and the places you encounter them. Come up with solutions to avoid those encounters, like not venturing down the snack food aisle in the grocery store or choosing a different route to bypass the co-worker who always offers free doughnuts. Stick with your plan of avoidance until you build up the strength to face that food without giving up your control. 

5. Keep a food journal. 
Keeping a food diary is the best weight-loss tool. Several studies have confirmed this, and most SparkPeople members would agree, too. One recent studypublished in the American Journal of Preventive Medicine found that dieters who kept track of their food lost twice as much weight as those who didn't. Writing down what you eat will encourage you to think about your food choices all day, and consider what you've already eaten and what you plan to eat later. This means you'll make conscious choices more often and usually curb your calorie intake as a result. Whether you jot foods down on a sticky note, keep a small paper pad in your purse or use SparkPeople's free Nutrition Tracker, writing down everything you eat will keep your calories in check. ACTION TIP: If you don’t' already, start tracking your food. Even if you don't list all the calories, fat or carbs you eat, even a simple list can make a big difference. Don’t forget to include beverages, sauces, condiments, and other small "tastes" in your log! 

6. Use the proper plate method. 
Most meals we eat at home or in restaurants are backwards: big portions of meat and carbs and very few (if any) vegetables. If your plates put veggies in a supporting role, you're probably consuming too many caloriesand hurting your weight-loss efforts. Using a perfectly portioned plate can help!ACTION TIP: Fill half your plate with disease-fighting vegetables, a quarter with lean protein and a quarter with your whole grains. This method automatically piles your plate full of filling, low-calorie veggies that also provide fiber, vitamins and minerals to fight disease. It also helps control portions of starches and protein, which can sometimes become larger than necessary. Keep in mind that using a smaller dish still helps, even when using the proper plate method. 

7. Pack in the protein. 
Studies show that protein plays a key role in regulating food intake and appetite; people who consistently consume protein regain less weight after a significantweight loss, too. Protein helps increase feelings of fullness because it takes longer to digest. When you skip protein in your meals and snacks, those pesky hunger pangs might encourage overeating! So get into the habit of consuming protein at each meal and snack. ACTION TIP: Stick to lean sources of protein: Beans, hummus, egg whites, lean meats, and low-fat dairy products (cottage cheese,yogurt, cheese, and milk) can all give you muscle-building proteins without added fat. 

8. Doggy bag it. 
Portions served at most restaurants set you up forovereating. Sure, we want a good deal for our money, but it often comes at the price—our health. A full meal can contain more than 1,200 calories at some eateries, and that’s before dessert. Even if you have the best intentions to eat only half of your meal when it arrives, it can be hard to stop or know when you've reached the halfway point—especially if you're distracted while talking with friends and family. ACTION TIP: Take your good intentions one stepfurther. Ask your server to pack up half of your meal before it hits the table. That way, you'll stop when you're halfway done and still have leftovers for tomorrow. It works because it's a clear "stop sign" in your meal (like #3 above) and most people aren't likely to dig into their doggy bag or take-out box before leaving the restaurant. 

9. Eat breakfast. 
People say breakfast is the most important meal of the day for good reason. Studies show that people who eat breakfast have a lower BMI (body mass index) and consume fewer total calories each day than people who skip breakfastaltogether. A professor at the University of Texas found that eating earlier in the day leads to lower total intake throughout the day. A common explanation is that eating breakfast allows a person to feel less hungry throughout the day. Another is that those who skip breakfast allow for “extra calories” later in the day because they skipped a meal, but in reality end up overshooting their energy goal. Whatever the reason, eating breakfast IS part of a healthy lifestyle and an important factor in healthy weight maintenance. ACTION TIP: Many people simply don't "feel hungry" in the morning or don't like how breakfast makes them feel. Start small. You CAN retrain your body to feel hungry and enjoy breakfast. Soon, you'll wonder how you ever skipped breakfast in the first place!

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These tips are worth a try! The great thing about them- I think they work even for people that don't have diabetes but those that have a healthier life style! 

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For the Faith-based Health Ministry: We're finding more and more churches in the area that are interested. If your church is interested in joining us for that during the next training in July please contact the CARES office.

As for the Grocery store tours the first one went great! There was a good turn out and interest grew while they were there giving the tour! The next two dates and times are as follows: March 13th (next tues) 10 am and 5:30 pm at Ron's IGA in Tollesboro. March 20th (the following tuesday) 10 am and 5:30 pm at Collins Country Market in Garrison. Hope to see you there. If you still need to sign up please call 796-9957 or e-mail lewiscountycares@yahoo.com 

I think thats all for now! More later (as usual :) haha)