Start the New Year off by Getting Started€¦ · Si usted está en alto riesgo de desarrollar o...

Preventing and Managing Diabetes

Look inside for:

• The Heart of Diabetes Family Health Tree

• Are You at Risk for Type 2 Diabetes? Risk Evaluation (English/Spanish)

• Reduce Your Risk of Diabetes (English/Spanish)

• Snack Attack – Diabetes

• Tips for Being Active With Diabetes

• The Diabetes Advisor – Physical Activity (English/Spanish)

• Tips for Improving Your Medication Taking (English/Spanish)

• Holiday Season Eating for People with Diabetes

• Healthier Holiday Recipes

• Monthly Recipe: Apple – Homemade Apple Cranberry “Sauce” (English/Spanish)

• Monthly Health Challenge: Planks Challenge (English/Spanish)

November 2016

For more information on ways to lead a healthier

lifestyle visit our website getheathyct.orgLike us on Facebook!

http://gethealthyct.org/

http://gethealthyct.org/

Use this tree to learn more about your family’s health history. Identify blood-related family members who have lived with diabetes or other serious health conditions. Then, share this Family Tree with your healthcare team. They can tell you what you can do to reduce your risk of developing these conditions. For more information on The Heart of Diabetes, visit:

IKnowDiabetes.org

__ Diabetes

__ Stroke

__ High blood pressure

__ Heart attack at an early age

__ Diabetes

__ Stroke



__ Diabetes

__ Stroke



__ Diabetes

__ Stroke



__ Diabetes

__ Stroke



__ Diabetes

__ Stroke



__ Diabetes

__ Stroke



__ Diabetes

__ Stroke



__ Diabetes

__ Stroke



__ Obesity/Overweight

YOUR NAME HERE

Parent

Parent

Grandparent

Grandparent

Grandparent

Grandparent

Chi ldChi ld

©2008, American Heart Association 10/08LS1923

__ High total cholesterol or LDL (bad) cholesterol

__ Low HDL (good) cholesterol

__ Smoking or exposure to secondhand smoke

__ Physical inactivity

__ Advancing age

Are You at Risk for Type 2 Diabetes?

Diabetes Risk Test One in four Americans with diabetes is undiagnosed. Could you be one of the 7 million Americans who has diabetes and doesn’t know it? Take the test and learn more about your risk for getting type 2 diabetes.

Write your score in the box.

e

t

t

t

1 How old are you?a. Less than 40 years (0 points)b. 40–49 years (1 point)c. 50–59 years (2 points)d. 60 years or older (3 points)

2 Are you a man or a woman?a. Man (1 point)b. Woman (0 points)

3 Are you a woman who has everbeen diagnosed with gestational diabetes or given birth to a baby weighing 9 pounds or more?a. Yes (1 point)b. No (0 points)

4 Do you have a mother, father, sister, or brother with diabetes?a. Yes (1 point)b. No (0 points)

5 Have you ever been diagnosedwith high blood pressure?a. Yes (1 point)b. No (0 points)

6 Are you physically active?a. Yes (0 points)b. No (1 point)

7 What is your weight status?(see chart at right)

t Add up Your Scor

Heightlbs. kilos lbs. kilos lbs. kilos

4’10” 119–142 54.0–64.4 143–190 64.9–86.2 191+ 86.6+

4’11” 124–147 56.2–66.7 148–197 67.1–89.3 198+ 89.8+

5’0” 128–152 58.1–68.9 153–203 69.4–92.1 204+ 92.5+

5’1” 132–157 59.9–71.2 158–210 71.7–95.3 211+ 95.7+

5’2” 136–163 61.7–73.9 164–217 74.4–98.4 218+ 98.9+

5’3” 141–168 64.0–76.2 169–224 76.7–101.6 225+ 102.1+

5’4” 145–173 65.8–78.5 174–231 78.9–104.8 232+ 105.2+

5’5” 150–179 68.0–81.2 180–239 81.6–108.4 240+ 108.9+

5’6” 155–185 70.3–83.9 186–246 84.4–111.6 247+ 112.0+

5’7” 159–190 72.1–86.2 191–254 86.6–115.2 255+ 115.7+

5’8” 164–196 74.4–88.9 197–261 89.4–118.4 262+ 118.8+

5’9” 169–202 76.7–91.6 203–269 92.1–122.0 270+ 122.5+

5’10” 174–208 78.9–94.3 209–277 94.8–125.6 278+ 126.1+

5’11” 179–214 81.2–97.1 215–285 97.5–129.3 286+ 129.7+

6’0” 184–220 83.5–99.8 221–293 100.2–132.9 294+ 133.4+

6’1” 189–226 85.7–102.5 227–301 103.0–136.5 302+ 137.0+

6’2” 194–232 88.0–105.2 233–310 105.7–140.6 311+ 141.1+

6’3” 200–239 90.7–108.4 240–318 108.9–144.2 319+ 144.7+

6’4” 205–245 93.0–111.1 246–327 111.6–148.3 328+ 148.8+

Weight

(1 Point) (2 Points) (3 Points)

You weigh less than the amount in the left column (0 points)

The higher your score, the higher your risk.

If you scored below 5: Even if your score was below 5, you may be at increased risk for having prediabetes—blood sugar levelsthat are higher than normal but not high enough to be called diabetes. The good news for people with prediabetes is that you can lower your risk for type 2 diabetes. Talk to your health care team about getting tested, particularly if you are over 45, overweight, or have a family member with diabetes. Find out about the small steps you can take to prevent or delay type 2 diabetes and live a long and healthy life.

If you scored 5 or more: You are at increased risk for having type 2 diabetes. Talk to your health care provider about simple blood tests to check for diabetes or prediabetes. Early diagnosis and treatment can prevent or delay heart attack, stroke, blindness, kidney disease, and other health problems.

Type 2 diabetes is more common in African Americans and people with African ancestry, Hispanics and Latinos, American Indians, Alaska Natives, Asian Americans, Native Hawaiians, and Pacific Islanders. NDEP has special information for these groups.

National Diabetes Education Program1-800-866-8747 • TTY: 1-866-569-1162HHS’ NDEP is jointly sponsored by NIH and CDC with the support of more than 200 partner organizations.

Adapted from the American Diabetes Association’s Diabetes Risk Test. www.ndep.nih.gov

www.YourDiabetesInfo.org

La diabetes es más común entre afroamericanos, hispanos/latinos, indígenas estadounidenses, asiáticos estadounidenses e isleños del Pacífico.

Para más información, visite www.portufamilia.org o llame al 1-800-DIABETES.

¿ESTÁ USTED EN RIESGO DE PADECER

DIABETES TIPO 2?

Si obtuvo 5 o más puntos: Existe un mayor riesgo de que usted tenga diabetes tipo 2. Solo su médico puede determinar si tiene diabetes tipo 2 o prediabetes (estado previo a la enfermedad con nivel de azúcar en la sangre más elevado de lo normal.) Consulte a su médico para ver si necesita hacerse pruebas adicionales.

Sume su puntaje.

Estatura Peso (en libras)4’ 10” 119-142 143-190 191+

4’ 11” 124-147 148-197 198+

5’ 0” 128-152 153-203 204+

5’ 1” 132-157 158-210 211+

5’ 2” 136-163 164-217 218+

5’ 3” 141-168 169-224 225+

5’ 4” 145-173 174-231 232+

5’ 5” 150-179 180-239 240+

5’ 6” 155-185 186-246 247+

5’ 7” 159-190 191-254 255+

5’ 8” 164-196 197-261 262+

5’ 9” 169-202 203-269 270+

5’ 10” 174-208 209-277 278+

5’ 11” 179-214 215-285 286+

6’ 0” 184-220 221-293 294+

6’ 1” 189-226 227-301 302+

6’ 2” 194-232 233-310 311+

6’ 3” 200-239 240-318 319+

6’ 4” 205-245 246-327 328+

(1 Punto) (2 Puntos) (3 Puntos)

(0 puntos = si pesa menos que lo indicado en la columna verde.)

Examen de Riesgo de la Diabetes1

2

3

Anote el puntaje en el recuadro.

4

5

6

7

¿Qué edad tiene?

Menos de 40 años (0 puntos)40-49 años (1 punto)50-59 años (2 puntos)60 años o más (3 puntos)

¿Es usted hombre o mujer?

Hombre (1 punto)Mujer (0 puntos)

Si es mujer, ¿tuvo alguna vez diabetes gestacional (glucosa/azúcar alta durante el embarazo)?

Sí (1 punto)No (0 puntos)

¿Tiene familiares (mamá, papá, hermano, hermana) que padecen diabetes?


¿Alguna vez le ha dicho un profesional de salud que tiene presión arterial alta (o hipertensión)?


¿Realiza algún tipo de actividad física?

Sí (0 puntos)No (1 punto)

¿Cuál es su peso? (Anote el puntaje correspondiente a su peso según la tabla a la derecha.)

Adaptado de Bang et al., Ann Intern Med 151: 775—783, 2009.El algoritmo original fue validado sin utilizar la diabetes gestacional como parte del modelo.

Reduzca su riesgoLa buena noticia es que usted puede controlar su riesgo de padecer diabetes tipo 2. Algunos cambios pequeños hacen una gran diferencia y le ayudarán a vivir una vida más larga y salu-dable.Si usted está en alto riesgo de desarrollar o tener diabetes tipo 2, el primer paso es visitar a su médico para averiguar si necesita hacerse pruebas adicionales.Visite portufamilia.org o llame al 1-800-Diabetes (1-800-342-2383) para más información, consejos e ideas sobre cómo empezar a tomar medidas simples que le ayuden a reducir su riesgo.

Visítenos en Facebook Facebook.com/AsocAmericanaDiabetes http://www.facebook.com/AsocAmericanaDiabetes

SNACK ATTACK– Diabetes

Are snacks really necessary for all people with diabetes? It depends upon the medications used for blood sugar control and a person’s meal schedule. Ask your doctor if your medications put you at risk for low blood sugar (hypoglycemia) to decide if you must have between meal snacks or not. A good rule of thumb is to plan a healthy snack if there is more than 5 hours between meals. This helps fight hunger and avoid overeating later.

Snack Smarter Tips with the 4 P’s:

Portion! Use measuring cups/spoons, or buy individually-packaged items, like Greek

yogurt, 100-calorie packs of nuts, or fruit cups packed in water for better portion control.

Purchase! Buy whole fruits, pre-cut vegetables, nuts/seeds or peanut butter, whole grain

crackers, and reduced fat cheeses or Greek yogurt for on-the-go healthy snack options.

Prevent mindless snacking! Eat in a setting free of distractions like the TV, phone, or

computer. At work, eat in a well-lit, open area away from your desk.

Plan ahead! Most people don’t plan ahead for their snacks. So, when hunger strikes, the

fastest and easiest thing is chosen and that isn’t usually the healthiest thing.

Instead of low nutritional value foods for snacks, like cookies and chips, “think of snacks as a mini-meal instead...containing protein and fiber, so the snacks are filling...and add to the quality of the diet” says dietitian Jill Wiesenberger. Combine a protein and a healthy carbohydrate source for a balance of nutrients and to help control your blood sugar.

Makes 6 servings Time: 5 minutes

1 container (5.3—6.0oz) plain Greek yogurt

1 TBSP of peanut butter, preferably low sat and low sugar

1 TSP of honey 1/4 TSP of cinnamon

Combine and mix all the ingredients in a bowl or plastic container till smooth. Can be served immediately, but best if refrigerated for at least 15

minutes. Pairs well with carrots, apple and banana slices, and pretzels.

More Healthy Snacking Resources:

www.med.umich.edu/1libr/MEND/Diabetes-SnackOptions.pdf

medlineplus.gov/ency/patientinstructions/000322.htm

Peanut Butter Yogurt Dip

2 TBSP of pumpkin seeds and 2 TBSP dried cranberries

1 TBSP peanut butter + celery sticks

1 small apple and 1 hard boiled egg

Nutrition information for 1 serving — Calories: 36kcals, Carbohydrates: 3g, Recipe curiosity of Lindsey Brumlow, DTR, of the University of Georgia

5 whole grain crackers and 1 reduced fat cheese stick

Anthony Chiu, Dietetic Intern, Yale New Haven Hospital Clinic, 20 York Street, CBB 52, New Haven, CT 06510

Tips for Being Active With Diabetes

National Center for Chronic Disease Prevention and Health Promotion

Division of Diabetes Translation

How Much Activity? Start by doing what you can do, and then look for

ways to do more until you reach 150 minutes a week of activity.

Find the time that works best for you to add up to 150 minutes. For example:

30 minutes at one time five times a week.

15 minutes at a time 10 times a week.

10 minutes at a time several times a day.

Do It Your Way Brisk walking is a great way to be active.

Try dancing, gardening, following a video, or taking a class.

Be active with a friend or family member.

Start with 10 minutes a day and build up over time.

Be Safe Check your blood sugar before you are physically active.

Carry a snack with you in case your blood sugar goes too low.

Carry identification that says you have diabetes.

Wear shoes that fit well and are made for the kind of activity you do.

Check your feet every day. Call your doctor or nurse if a cut, sore, blister, or bruise on your feet or toes does not go away after 2 days.

Ask Your Doctor or Nurse: 1. What physical activities are safe for me?

2. Are there any special things I need to do to protect my feet?

3. Do I need to make any changes in my medicines before I raise my level of physical activity? Do I need to eat a snack before I’m active?

One thing I will do to be more active before my next appointment: Other notes from the doctor or nurse:

For more information from the American Diabetes Association,visit professional.diabetes.org/PatientEd or call 1-800-DIABETES (342-2383).

continued on page two

What can physical activity do for me?Physical activity■ helps keep your blood glucose (sugar), blood

pressure, and cholesterol levels on target■ lowers your risk for heart disease and stroke■ relieves stress■ helps insulin work better■ strengthens your heart, muscles, and bones■ improves your blood circulation and tones

your muscles■ keeps your body and your joints flexible

Even if you’ve never exercised before, you can find ways to add physical activity to your day. You’ll get benefits, even if your activities aren’t hard to do. Once physical activity is a part of your routine, you’ll wonder how you did without it.

If I haven’t been very active lately, what should I do first?Start with a check up. Your health care provider will check your heart, blood vessels, eyes, kidneys, feet, and nervous system. If you have health problems, your provider can recommend

PhysicalActivity

physical activities that will help you but won’t make your conditions worse.

What kinds of physical activity are best?A complete physical activity routine includes 3 different kinds of activities:

■ activity—walking, using the stairs, moving around—throughout the day

■ aerobic exercise, such as brisk walking, swimming, or dancing

■ strength training, such as lifting light weights

Being active throughout the dayBeing active helps burns calories. Get up and move every 90 minutes if you sit for long periods of time. Place a check mark next to the things you’d like to try:

Walk instead of drive whenever possible. Take the stairs instead of the elevator. Walk around while you talk on the phone. Work in the garden, rake leaves, or wash the car. Play with the kids. Park at the far end of the shopping center lot and walk to the store.

Others things I can do: _____________________________________

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Aerobic exerciseAerobic exercise makes your heart and bones strong, relieves stress, helps your insulin work better, and improves blood circulation. It also lowers your risk for heart disease by keeping your blood glucose, blood pressure, and cholesterol levels on target.

For most people with diabetes, it’s best to aim for a total of about 30 minutes a day, at least 5

Find an activity

you enjoy, such as

walking.

continued from previous page

For more information from the American Diabetes Association,visit professional.diabetes.org/PatientEd or call 1-800-DIABETES (342-2383).

days a week (a total of at least 150 minutes each week). If you haven’t been very active recently, start with 5 or 10 minutes a day. Then work up to more time each week. Or split up your activity for the day—try a brisk 10-minute walk 3 times a day. Your health care team can show you how to warm up and stretch before aerobic exercise and how to cool down afterward.

Here are some ways to get aerobic exercise:■ Take a brisk walk every day.■ Go dancing or take a dance aerobics class.■ Swim or do water aerobic exercises.■ Take a bicycle ride outdoors or use a

stationary bicycle indoors.

My plan for aerobic exercise:What I’ll do:

_____________________________________________________________________________

What I need to get ready:

_____________________________________________________________________________

Which days and times:

_____________________________________________________________________________

How long each session will be:

_____________________________________________________________________________

How I’ll warm up and cool down:

_____________________________________________________________________________

Strength trainingStrength training helps build strong bones and muscles and makes everyday chores like carrying groceries easier for you. With more muscle, you burn more calories, even at rest. Strength training also helps your insulin work better.

Do your strength routine 3 times a week. Here

are some things to try:■ Lift light weights at home.■ Join a strength training class that uses

weights, elastic bands, or plastic tubes.■ When you travel, make time to use the hotel

fitness center.

My plan for strength training:What I’ll do:

_____________________________________________________________________

What I need to get ready:

_____________________________________________________________________

Which days and times:

_____________________________________________________________________

How long each session will be:

_____________________________________________________________________

How to keep a record of your progressKeep track of your efforts to be active. You might find that writing everything down helps keep you on target. Think about what works best for you:■ Keep a small notebook with you all day. Write

down what kind of physical activity you’ve done and for how long.

■ Mark your activity program on a calendar or daily planner and chart your progress.

■ Surf the web and find an Internet-based exercise-tracking log and record how you are doing online.

How a support system can helpYou might find it helpful to meet on a regular basis with people who are also trying to be active. Think about joining a group for exercise or general support. Or find a walking buddy. Then work together to reach your goals.

Once physical activity is a part of your routine, you’ll wonder how you did without it.

¿Qué beneficios tiene la actividad física?La actividad física:■ lo ayuda a mantener el nivel deseado de glucosa en

la sangre, presión arterial y colesterol■ reduce su riesgo de enfermedades al corazón y

derrames cerebrales■ alivia el estrés■ ayuda a que la insulina surta más efecto■ fortalece el corazón, los músculos y huesos■ mejora la circulación y tonifica los músculos■ mantiene flexibles las articulaciones y el resto del

cuerpo

Incluso si nunca ha hecho ejercicio, puede encontrar formas de aumentar la actividad física que hace cada día. Se beneficiará incluso si dicha actividad no es agotadora. Una vez que la actividad física sea parte de su rutina, se preguntará cómo pudo vivir sin ella.

No he hecho mucha actividad física recientemente. ¿Qué debo hacer primero?Comience con un examen físico. Su proveedor de servicios médicos puede revisarle el corazón, el sistema vascular, los ojos, los riñones, los pies y el sistema nervioso. Si tiene problemas, su proveedor puede recomendarle actividades físicas que lo ayudarán, pero que no empeorarán sus padecimientos.

ActividadFísica

¿Cuál es el mejor tipo de actividad física?Una rutina completa de actividad física incluye tres tipos de actividades:■ caminar, usar las escaleras, moverse durante el día■ hacer ejercicio aeróbico como caminatas a paso

rápido, nadar o bailar■ hacer ejercicios de fortalecimiento como levantar

pesas livianas

Actividad durante el díaHacer actividad física ayuda a quemar calorías. Si pasa mucho tiempo sentado, póngase de pie y en movimiento cada hora y media. Marque a continuación lo que desea probar:

Caminar en lugar de manejar siempre que sea posible

Usar las escaleras en lugar del ascensor Caminar mientras habla por teléfono Trabajar en el jardín, recoger hojas secas o lavar su auto

Jugar con los niños Al llevar cosas al piso superior, subir y bajar dos veces en vez de una

Estacionar el auto lejos de la tienda para caminar más

Otrascosas que puedo hacer:

____________________________________________________________________________

____________________________________________________________________________

____________________________________________________________________________

Ejercicio aeróbicoEl ejercicio aeróbico fortalece el corazón y los huesos, alivia el estrés y mejora la circulación. También reduce los riesgos de tener enfermedades del corazón al mantener el nivel deseado de glucosa en la sangre, presión y colesterol.

Para la mayoría de las personas con diabetes, lo mejor es tratar de hacer actividad física durante 30 minutos al día, por lo menos cinco días por semana (un total de por lo menos 150 minutos cada semana). Si no ha hecho mucha actividad física recientemente, comience con cinco o diez minutos diarios. Vaya añadiendo más tiempo cada semana. También puede

Encuentre una actividad que disfrute,

como caminar.

Para más información sobre la Asociación Americana de la Diabetes, visite professional.diabetes.org/PatientEd o llame al 1-800-DIABETES (342-2383).

Una vez que la actividad física sea parte de su rutina, se preguntará cómo pudo vivir sin ella.

continuación

dividir su actividad del día. Pruebe una caminata a paso rápido de diez minutos, tres veces al día. Su equipo de atención médica le puede enseñar a hacer ejercicios de calentamiento y estiramiento antes de comenzar a hacer ejercicio aeróbico, y a enfriar el cuerpo después.

Estas son algunas maneras de hacer ejercicio aeróbico:

■ Caminar a paso rápido todos los días.■ Salir a bailar o tomar una clase de danza aeróbica.■ Nadar o hacer aeróbicos acuáticos.■ Montar bicicleta o usar una bicicleta estacionaria

en interiores.

Mi plan para hacer ejercicios aeróbicos:Lo que haré:

_____________________________________________________________________________

Lo que necesito para estar listo:

_____________________________________________________________________________

Qué días y a qué horas:

_____________________________________________________________________________

Cada sesión durará:

_____________________________________________________________________________

Cómo haré ejercicios de calentamiento y enfriamiento:

_____________________________________________________________________________

Ejercicios de fortalecimientoLos ejercicios de fortalecimiento benefician los huesos y músculos, y hacen que le sea más fácil realizar sus actividades cotidianas como cargar sus compras del supermercado. Se queman más calorías si se tiene más musculatura, incluso sin estar en marcha. También los ejercicios de fortalecimiento ayudan a que el organismo use la insulina mejor.

Haga su rutina de fortalecimiento tres veces por

semana. Estas son algunas cosas que puede probar:

■ Levante pesas livianas en casa.■ Tome una clase de ejercicios con pesas, bandas

elásticas o tubos de plástico.■ Si viaja, use el gimnasio del hotel. También se

puede llevar bandas elásticas, que son fáciles de empacar

Mi plan de fortalecimiento:Lo que haré:

_____________________________________________________________________________

Lo que necesito para estar listo: Qué días y a qué horas:

_____________________________________________________________________________

Cada sesión durará:

_____________________________________________________________________________

Cómo llevar un diario de su progreso

_____________________________________________________________________________

Lleve un diario de su actividad física.Tal vez note que apuntar todo lo ayudará a mantenerse firme. Piense qué es más efectivo para usted:

■ Lleve siempre un cuaderno pequeño. Tome nota de los tipos de actividad física que hizo y su duración.

■ Anote en un calendario o agenda su programa de actividades y vaya anotando sus avances.

■ Busque en Internet un diario de ejercicio y anote cómo le va.

Un sistema de apoyo puede ayudarloPuede serle útil reunirse con regularidad con otras personas que también tratan de mantenerse activas. Piense en unirse a un grupo para hacer ejercicio o recibir apoyo en general. También puede juntarse con un compañero para caminar y esforzarse juntos en lograr sus metas.

Para más información sobre la Asociación Americana de la Diabetes, visite professional.diabetes.org/PatientEd o llame al 1-800-DIABETES (342-2383).

1 | American Association of Diabetes Educators Developed with an independent grant from Merck

INSTRUCTIONS

Your medicines come with specific instruc-tions for use – and they can affect your body differently depending on when and how you take them. It may take a while to figure out which medicines work best with your body so it’s important to take your medicines as prescribed by your doctor and then for you to pay attention to how you feel and how your body reacts to each new medicine or treatment.

It’s important to know the names, doses and instructions for the medicines you’re taking, as well as the reasons they are recom-mended for you.

Your diabetes care team can help you under-stand and keep track of your medicines.

× Ask your doctor, nurse practitioner, PA or pharmacist why this medicine was recommended for you.

× Ask your diabetes educator to help you fit your medicine routine into your daily schedule. Be sure to bring all medicines, labels or photos of labels with you when you go to health appointments.

× Ask a family member to go with you to an appointment and take notes about any medication instructions. Or, ask someone to remind you to take your medicines if you have difficulty remembering to take them.

There are several types of medicines that are often recommended for people with diabetes: insulin, pills that lower your blood sugar, aspirin, blood pressure medicine, cholesterol-low-ering medicine, or a number of others. Many work together to help you lower your blood sugar levels, reduce your risk of complications and help you feel better.

TIPS FOR IMPROVING YOUR

MEDICATION TakingAnd, with it, Your Health


ME

× Know the names of your medicines, what they do and how and when to take them.

× Keep a current list of all your medicines with you at all times, including the name, strength and directions. An example would be "Aspirin 325mg, Take once daily."

× Always ask for clarification if you have any doubts about your medicines.

× Bring a list of the questions you have about your medicines to each visit with your diabetes care team.

× If you have problems fitting your medi-cines into your everyday life (work schedule, meals, activities) ask for help or suggestions to make your medication routine more simple to follow.

STRATEGIES FOR REMEMBERING TO TAKE YOUR MEDICINES ON TIME × Take your medicines the same time each day. Set a daily routine.

× Link your medicines with a current activity. For example:

• Place your medicines (or reminder) next to your tooth brush.

• Put a glass of water next to your medicines so they are ready for your morning dose.

• Place your prescription vials on the counter next to your toaster or breakfast plate.

× Schedule reminders on your phone or have family or friends remind you. (You can do the same for them!)

× Use pill boxes with daily compartments that you fill each week.

× Place sticky notes on the refrigerator or in other strategic locations.

BYOA: BE YOUR OWN ADVOCATEThe more you know about how to take your medicines and how to take all of your doses as prescribed, the better it will work for you, and the healthier you’ll stay. Here are some pointers to get the most from your medicines:

Tips for Improving

Your MEDICATION

TAKING


INSTRUCTIONS

Sus medicamentos vienen con instrucciones específicas para su uso, y pueden afectar su cuerpo de forma diferente dependiendo del momento y la forma en la que los tome. Podría requerir algo de tiempo averiguar qué medicamentos funcionan mejor con su cuerpo, por lo tanto, es importante tomar sus medicamentos del modo prescrito por su médico y luego prestar atención a cómo se siente y cómo reacciona su cuerpo al nuevo medicamento o tratamiento.

Es importante conocer los nombres, dosis e instrucciones para los medicamentos que está tomando, así como los motivos por los que se los recomendaron.

Su equipo de atención de diabetes puede ayudarlo a comprender y llevar un registro de sus medicamentos.

× Pregúntele a su médico, enfermero especializado, médico asistente o farmaceuta por qué se le recomendó este medicamento.

× Pídale a su educador de diabetes que lo ayude a incorporar su rutina de medica-mentos en sus actividades diarias. Asegúrese de llevar consigo todos los medicamentos, etiquetas o fotos de etiquetas cuando concurra a las citas médicas.

× Pídale a un familiar que lo acompañe a la cita y tome notas sobre cualquier instruc-ción referente a la medicación. O, pídale a alguien que le recuerde tomar sus medi-camentos si le resulta difícil recordarlo.

Hay muchos tipos de medicamentos que a menudo se recomiendan para personas con diabetes: insulina, pastillas para bajar su nivel de azúcar en la sangre, aspirina, medicamentos para la presión arterial, medicamentos para bajar el nivel de colesterol, o muchos otros. Muchos funcionan de forma conjunta para bajar sus niveles de azúcar en sangre, reducir el riesgo de complicaciones y ayudarlo a sentirse mejor.

CONSEJOS PARA MEJORAR LA FORMA EN LA QUE

toma su medicaciónY Con Esto, Su Salud


ME

× Conozca el nombre de sus medicamentos, qué es lo que hacen y cómo y cuándo tomarlos.

× Lleve consigo una lista actualizada de todos sus medicamentos en todo momento, que incluya el nombre, concen-tración e instrucciones. Un ejemplo podría ser “Aspirina, 325 mg, tomar una por día”.

× Siempre pida que le aclaren cualquier duda que tenga sobre sus medicamentos.

× Lleve una lista de las preguntas que tenga sobre sus medicamentos a cada visita con su equipo de atención de diabetes.

× Si tiene problemas para incluir sus medi-camentos en su vida cotidiana (horarios de trabajo, comidas, actividades) pida ayuda o sugerencias para que su rutina de medica-mentos sea más sencilla de cumplir.

ESTRATEGIAS PARA RECORDAR TOMAR SU MEDICAMENTO EN HORA × Tome sus medicamentos a la misma hora todos los días. Fije una rutina diaria.

× Vincule sus medicamentos con una actividad actual. Por ejemplo:

• Coloque sus medicamentos (o un recordatorio) al lado de su cepillo de dientes.

• Tenga un vaso con agua al lado de sus medicamentos para tener todo listo para su dosis matutina

• Coloque los envases del medicamento en el mostrador al lado de su tostadora o plato de desayuno.

× Programe recordatorios en su teléfono o haga que familiares o amigos le recuerden. (¡Usted puede hacer lo mismo por ellos!)

× Programe recordatorios en su teléfono o haga que familiares o amigos le recu-erden. (¡Usted puede hacer lo mismo por ellos!)Coloque notas adhesivas en el refrigerador o en otros lugares estratégicos.

SEA SU PROPIO DEFENSORCuanto más sepa sobre como tomar sus medicamentos y cómo tomar todas las dosis del modo prescrito, mejor funcionarán para usted, y más sano se mantendrá. Aquí le damos algunos indica-dores para obtener el mejor resultado de sus medicamentos:

Consejos para mejorar la forma

en la que TOMA SU

MEDICACIÓN

Brought to you by:

Holiday

HOLIDAYS WITH ABIG MEAL

Tips

✦ Eat breakfast or snacks earlier in the day and avoid the idea of sav-ing carbs for the big feast later on. If you skip meals, it may be harder to manage your blood sugar.

✦ Limit the number of serv-ings of starchy foods on your plate. It might be tempting to have some mashed potatoes, sweet potato casserole and rolls, however, try to choose just one of these items. Or just take a few spoon-fuls or bites of each.

✦ Choose fruits and vegetables served raw, grilled or steamed. Avoid vegetables in creams, gravies and butter.

✦ Stick to calorie-free drinks such as water, tea, selt-zer, or diet sodas instead of punch or mixed drinks.

✦ If you choose to drink alcohol, limit the amount and have it with food. Talk with your healthcare team about whether alcohol is safe for you. Women should drink no more than one alcoholic beverage a day and

men should drink no more than two.

A DRINK IS:

✦ 12 fluid ounces (fl oz) of beer

✦ 5 fl oz of wine

✦ 1½ fl oz of 80-proof distilled spirits

✦ 1 fl oz of 100-proof distilled spirits

✦ Enjoy your favorite holi-day treats, but take small portions, eat slowly, and savor the taste and texture.

✦ After your meal, take a walk with family and friends. Exercise will also get you moving, keep you focused on your goals, and give you a welcome break from being surrounded by treats. Exercise is also a great way to lower blood sugar levels.

✦ If you overindulge, don’t beat yourself up. If you eat more carbs or food than you planned for, don’t think you have failed, just make a plan to get back on track.

During this holiday season make a promise to put yourself at the top of your list. As hard as you've worked to stay on course with managing your diabetes throughout the year, the holiday season has the potential to throw you off. Travel, parties, big meals, snack foods at the office and drinking all create a challenging environment for eating healthy. Add to that the days of travel with little scheduled exercise, and it becomes a real effort to stay on track.

Here is our promise to you: If you follow these strategies, you can maintain your blood sugar levels and enjoy the parties and gatherings along with everyone else. But, just like everything else with diabetes, you have to take a few extra steps.

The last page of this resource is a Healthy Eating Contract. Take a moment to put your commitment in writing and place it in a spot where you will see it every day. If you need help with your diabetes management this holiday season, such as adjusting insulin with carbohydrate intake, talk with your diabetes educator.

ARE YOU HOSTING A DINNER? ✦ Make sure the menu includes

healthy food choices such as fruits, vegetables and lean meats.

✦ Baking, broiling and barbequing are good methods for cooking meats such as turkey. Avoid frying or adding extra fat during cooking.

✦ When you’re cooking, avoid sampling the foods more than necessary. These calories add up and can affect your blood sugar.

✦ If you’re the host of the dinner, clear the table and put unused food away to help guests avoid grazing.

ARE YOU A GUEST AT A FAMILY MEMBER’S OR FRIEND’S HOUSE? ✦ Offer to bring along a healthy

dish that you know you will enjoy and can substitute for a not so healthy option.

✦ Eat a small, balanced meal or snack before you leave home. If you arrive to the party hungry, you’ll be more likely to overindulge (another great reason to NOT skip breakfast and lunch).

✦ Study ALL of the food options, and think about what you are going to have before you put anything on your plate. Decide which foods are worth eating and which can be ignored, and then stick to that decision.

✦ If you taste something that you don’t enjoy, leave it on your plate—don’t finish it!

✦ Choose vegetables first. Broccoli, baby carrots, cauliflower and tomatoes are good choices that are usually on the appetizer table. Take only a small spoonful of dip or skip it entirely.

✦ Eat chips and crackers in moderation, and definitely avoid eating them straight from the bag. Put some on a small plate and don’t load them down with creamy mayo-based dips.

✦ Try not to hang out near the food to avoid grazing. Find a comfortable spot across the room and focus on socializing instead of eating.

✦ Remember to regularly check your blood sugar throughout the holidays and adding a few extra checks on a party day may help guide your choices.

✦ Sip a large glass of water or mineral water. This will keep you hydrated and provide you with a better option than alcohol.

✦ Take a walk or attend your usual exercise session the day of a party. Make it a priority rather than saying there isn’t time. It is probably more impor-tant than the party!

HOLIDAY PARTIESNEW YEAR'S EVEAND

Healthier

HOLIDAY RECIPES

✦ 3 small onions, quar-tered (12 oz total)

✦ 3 medium carrots, peeled and cut into 2-inch chunks

✦ 3 stalks celery, trimmed and cut into 2-inch chunks

✦ 1 cup water

✦ 1 tablespoon olive oil

✦ Fresh rosemary sprigs, fresh sage leaves, pome-granate wedges, tiny apples or pears, and/or kumquats (optional)

✦ 1 12-14 pound turkey

✦ 1 tablespoon snipped fresh rosemary or 1 tea-spoon dried rosemary, crushed

✦ 1 tablespoon snipped fresh thyme or 1 tea-spoon dried thyme, crushed

✦ 1 tablespoon snipped fresh sage or 1 teaspoon dried sage, crushed

✦ 1 teaspoon kosher salt or ½ teaspoon regular salt

✦ ½ teaspoon ground black pepper

1. Preheat oven to 425°F. Remove neck and giblets from turkey, reserving neck bone. Rinse the inside of the turkey; pat dry with paper towels. In a small bowl, stir together snipped or dried rosemary, thyme, snipped or dried sage, salt, and pepper. Season inside of body cavity with half of the herb mixture. Pull neck skin to the back; fasten with a skewer. Tuck the ends of the drumsticks under the band of skin across the tail. If there is no band of skin, tie the drumsticks securely to the tail with 100 percent cotton kitchen string. Twist wing tips under the back.

2. Place turkey, breast side up, on a rack in a shallow roasting pan. Arrange onions, carrots, celery, and neck bone around turkey in roasting pan. Pour the water into the pan. Brush turkey with oil. Sprinkle turkey with remaining herb mixture. Insert an oven-going meat thermometer into the center of an inside thigh muscle; the thermometer should not touch bone. Cover turkey loosely with foil.

3. Roast for 30 minutes. Reduce oven temperature to 325°F. Roast for 2½ to 3 hours more or until the thermometer regis-ters 180°F. About 45 minutes before end of roasting, remove foil and cut band of skin or string between drumsticks so thighs cook evenly. When turkey is done, the juices should run clear and the drumsticks should move easily in their sockets.

4. Remove turkey from oven. Transfer to a serving platter (re-serve mixture in pan for gravy). Cover; let stand for 15 to 20 minutes before carving. If desired, garnish platter with rose-mary sprigs, sage leaves, pomegranate wedges, tiny apples or pears, and/or kumquats. Makes 24 (about 4-ounce) servings.

TRADITIONAL HERBED ROAST TURKEY

SERVING SIZE: 4 OUNCES, SERVINGS PER RECIPE: 24

NUTRITIONFACTSPERSERVING: Calories: 229, Pro-tein: 38 gm, Total Fat: 7 gm (Saturated Fat: 2 gm), Choles-terol: 137 mg, Sodium: 155 mg

DIABETICEXCHANGES: Very Lean Meat(d.e): 5, Fat(d.e): 1

Used with permission from Diabetic Living® magazine. ©2007 Meredith Corporation. All rights reserved. For more diabetes friendly recipes, visit www.diabeticlivingonline.com.

✦ ¾ cup refrigerated or frozen egg product, thawed

✦ 1 cup evaporated fat-free milk

✦ 1½ teaspoons vanilla

✦ Frozen light whipped dessert topping, thawed (optional)

✦ Ground cinnamon (op-tional)

1. Prepare Lower-Fat Oil Pastry. On a lightly floured surface flatten pastry. Roll into a 12-inch circle. Wrap pastry circle around the rolling pin; unroll into a 9-inch pie plate. Ease pas-try into pan, being careful not to stretch pastry. Trim to ½ inch beyond edge of pie plate. Fold under extra pastry. Crimp the edge as desired. Do not prick pastry.

2. For the filling, in a medium bowl combine the pumpkin, maple-flavored syrup, flour, sugar substitute, and pumpkin pie spice; add egg product. Beat lightly with a rotary beater or fork until just combined. Gradually stir in evaporated milk and vanilla; mix well.

3. Place pastry-lined pie plate on oven rack. Carefully pour filling into pastry shell. To prevent overbrowning, cover edge of pie with foil. Bake in a 375°F oven for 25 minutes. Remove the foil. Bake 20 to 25 minutes more or until a knife inserted near the center comes out clean. Cool on a wire rack. Cover and refrigerate within 2 hours. If desired, top with dessert top-ping and sprinkle with ground cinnamon.

NUTRITIONFACTSPERSERVING: Calories: 216, Pro-tein: 8 gm, Carbohydrate: 32 gm, Total Fat: 6 gm (Saturated Fat: 1 gm), Cholesterol: 1 mg, Dietary Fiber: 2 gm

DIABETICEXCHANGES: Milk(d.e): 1, Starch(d.e): 2, Fat(d.e): 1

Used with permission from Diabetic Living® magazine. ©2009 Meredith Corporation. All rights reserved. For more diabetes friendly recipes, visit www.diabeticlivingonline.com.

PUMPKIN-MAPLE PIE

SERVINGS PER RECIPE: 8, CARB GRAMS PER SERVING: 32

LOWER-FAT OIL PASTRY

Healthier

HOLIDAY RECIPES

✦ 1 recipe Lower-Fat Oil Pastry (see below)

✦ 1 15-ounce can pumpkin

✦ ½ cup maple-flavored syrup

✦ 1 tablespoon all-purpose flour

✦ 2 packets heat-stable sugar substitute

✦ 1½ teaspoons pumpkin pie spice

✦ 1¼ cups all-purpose flour

✦ ¼ teaspoon salt

✦ ¼ cup fat-free milk

✦ 3 tablespoons cooking oil

In a medium bowl stir together flour and salt. Combine milk and oil; add all at once to flour mixture. Stir with a fork until dough forms. If necessary, add 1 to 2 teaspoons additional milk. Shape the dough into a ball.

3

Homemade Apple Cranberry “Sauce”

Serves 4

Chef Raquel graduated with highest honors from the culinary program at the Institute of Culinary Education after completing her externship at Le Bernardin in NYC. In 2009, Chef Raquel created A Pinch of Salt, LLC offering hands-on cooking instruction focusing on the preparation of healthy, gourmet, yet practical and inexpensive meals. Currently, Chef Raquel partners with The Council of Churches of Greater Bridgeport (CCGB) providing extensive cooking education at local food pantries and community meal programs. Chef Raquel also provides outreach and cooking education for the Bridgeport Farmers Market Collaborative at the 6 farmers markets. This builds on her previous commitment with Wellness in the Schools, a NYC based nonprofit focusing on providing public school students nutritious meals which are reinforced through cooking educating in the classrooms and gardening. Chef Raquel is passionate about educating youth groups, families, seniors and communities on the importance of healthy cooking, understanding nutritional information, stretching food dollars, utilizing farmers’ markets and community gardens.

Simple Corn Chowde

Ingredients:

1-12oz bag of fresh cranberries (i.e. Oceanspray)

1 ½ cups of sugar, estimated can use less depending on tartness

2 whole Cinnamon sticks or 1 TBS. of ground cinnamon

Pinch of salt

1 large orange, peeled skin reserved and juiced

2 red apple, cored and cut into chunks

¼ cup Golden or regular raisins, optional

Directions:

1. In a saucepan add cranberries, sugar, cinnamon sticks, salt and 1 cup of water in a saucepan over low heat until

the skins pop open, approximately 8-10 minutes.

2. Add orange peel, orange juice, apples and raisins. Cook for 15 minutes. Remove from the heat and cool. The

mixture will continue to thicken as it cools. Cover and refrigerate until ready to use, this will keep for 2-3 days.

Bringing Good Food For All

Chef Raquel Rivera-Pablo

A Pinch of Salt, LLC www.apinchofsalt.com [email protected]

mailto:[email protected]

“Salsa” de Manzana y Arándano Rendimientos 4 tazas

Chef Raquel se graduó con honores en el programa culinario en el Instituto de Educación Culinaria después de terminar su pasantía en Le Bernardin en Nueva York. En 2009, el chef Raquel creó A Pinch of Salt, LLC ofrece instrucción práctica de cocción se centra en la preparación de sana, alta cocina, sin embargo, las comidas prácticos y de bajo costo. Actualmente, los socios Chef Raquel con el Council of Churches of Greater Bridgeport (CCGB) proporcionar una amplia educación de cocina en las despensas de alimentos locales y programas de comidas de la comunidad. Chef Raquel también proporciona la divulgación y la educación para la cocción Bridgeport mercado de los granjeros de colaboración a los 6 mercados de agricultores. Esto se basa en su compromiso previo con Wellness in the Schools, una organización en Nueva York que proporcionar a los estudiantes de escuelas públicas comidas nutritivas que se refuerzan a través de la educación de cocinar en las aulas y la jardinería. Chef Raquel es un apasionado de la educación de los grupos de jóvenes, familias, personas mayores y las comunidades sobre la importancia de la cocina saludable, la comprensión de la información nutricional, que se extiende de dólares de alimentos, la utilización de los mercados agrícolas y jardines de la comunidad.

Ingredientes:

1-12 oz bolsa de arándanos frescos (es decir Oceanspray)

1 ½ tazas de azúcar, que se estima pueden utilizar menos dependiendo de la acidez

2 palitos de canela enteros o 1 TBS. de canela molida

Pizca de sal

1 naranja grande, el pel y jugo

2 manzana roja, sin corazón y cortada grande ¼ de taza de oro o regulares pasas, opcional

Direcciones:

1. En una olla agregar los arándanos, el azúcar, los palitos de canela, sal y 1 taza de agua en una cacerola a fuego

lento hasta que la piel pop abierto, aproximadamente 8-10 minutos.

2. Agregue la cáscara de naranja, jugo de naranja, las manzanas y pasas. Cocine por 15 minutos más. Retirar del

fuego y dejar enfriar. La mezcla continuará para espesar medida que se enfría. Cubra y refrigere hasta que esté

listo para usar, este se mantendrá durante 2-3 días.

Bringing Good Food For All

Chef Raquel Rivera-Pablo

A Pinch of Salt, LLC www.apinchofsalt.com [email protected]

mailto:[email protected]

Monthly Health Challenge: Planks

Are you looking to do improve your core when you are tired of sit-ups or crunches? Well, you should try

doing planks. The plank is a full body exercise that strengthens and tones a variety of muscles that range

from your shoulders to your thighs. You will work on your shoulders, arms, stomach, back, gluteus and

legs all at once. Plus, planks help improve flexibility and posture.

How to perform the perfect plank:

1. While in a beginning push up position,

place your forearms on the ground.

2. Shift your weight on your forearms and

flatten your back, like you would a push

up. Your body should make a straight line

from your shoulders to your ankles.

3. Hold this position for the desired time.

4. Your goal should be to hold it for 1 minute

*To make it easier, perform planks with

extended arms, always leave a small hollow in

your hands to protect the wrists. To increase

difficulty, raise an arm or leg.

For beginners, follow the Easy Track (E). For advance performance, you should follow the Challenging Track(C) :

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1 (E) 1 Minutes (C) 3 Minutes

2 (E) 90 Seconds (C) 4 Minutes

3 (E) Rest (C) 4 Minutes




7 (E) Rest (C) Rest







14 (E) 4 Minutes (C) Rest

















Source: http://30dayfitnesschallenges.com

Desafío del mes para estar saludable: Planchas

¿Busca fortalecer su postura? ¿Está cansada de hacer abdominales o sentadillas? Debería intentar haciendo

planchas. Las planchas son un ejercicio de cuerpo completo, que fortalece y tonifica una variedad de

músculos desde sus hombros hasta sus muslos. Trabajará sus hombros, brazos, estomago, espalda, glúteos y

piernas en un solo ejercicio. Además las planchas ayudan a mejorar la flexibilidad y postura.

Como realizar una plancha perfecta:

1. En posición de hacer una lagartija, coloque

los antebrazos en el suelo.

2. Cambie su peso hacia los antebrazos y

aplane su espalda, como si fuera a hacer una

lagartija. Su cuerpo debe formar una línea

recta desde los hombros hasta los tobillos.

3. Sostenga esta posición por el tiempo que

desee.

4. Su meta debería sostener esta posición por

un minuto.

*Para hacerlo más fácil, realice las planchas con los brazos extendidos, siempre dejando un pequeño

espacio en sus manos para proteger sus muñecas. Para incrementar dificultad, levante un brazo o una

pierna.

Para nivel principiante, siga la pista (P). Para nivel avanzado siga la pista (A):

Domingo Lunes Martes Miércoles Jueves Viernes Sábado

1 (P) 1 Minuto (A) 3 Minutos

2 (P) 90 Segundos (A) 4 Minutos

3 (P) Descanso (A) 4 Minutos



6 (P) 2 Minutos (A) 6 Minutos

7 (P) Descanso (A) Descanso







14 (P) 4 Minutos (A) Descanso










24 (P) 8 Minutos (A) 16 Minutes





29 (P) 12 Minutos (A) 22 Minutes


Fuente de la información: http://30dayfitnesschallenges.com

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