New recommendations for dietary fiber: Men < 50 years of age – 38 grams per day Men > 50 years of age – 30 grams per day Women < 50 years of age – 25 grams per day Women > 50 years of age – 21 grams per day

Sources of fiber: Whole-grain rye crackers (2) 2.2 gms Sunflower seeds ¼ cup 2.3 gms Apple, medium with skin 2.5 gms Broccoli, ½ cup 2.5 gms Kiwi 2.6 gms Bran muffins, medium 2.8 gms Peanuts, dry roasted ¼ cup 2.9 gms Orange, medium 3.1 gms Brussel sprouts, ½ cup 3.4 gms Pear, medium with skin 4.3 gms Oat bran, raw 1/3 cup 4.9 gms Bran flakes, ¾ cup 5.3 gms Baked beans, ½ cup 7.0 gms Black beans ½ cup 7.7 gms Black-eyed peas, ½ cup 8.5 gms All-Bran cereal, 1/3 cup 8.5 gms Fiber One cereal, ½ cup 14.0 gms

Did you know

11 million people with Type 2 diabetes also have high blood pressure. Eighty percent of all people with diabetes are at risk of developing blood vessel disease or heart disease.

Signs and symptoms of a stroke:

• Sudden numbness or weakness of the face, arm, or leg, especially on one side of the body.
• Sudden confusion, trouble speaking or understanding.
• Sudden trouble seeing from one or both eyes.
• Sudden trouble walking, dizziness, loss of balance or coordination.
• Sudden, severe headache with no known cause.

Did you know

16 million individuals in the United States are at risk of developing Type 2 diabetes. The diabetes Prevention Program demonstrated that with lifestyle changes that included weight loss and an exercise program, the incidence of type 2 diabetes was reduced by 58%. Participants lost 5%-7% of their body weight by reducing their fat intake. The focus was placed on fat in an attempt to reduce calories, as well as establish healthy eating habits. Fat was 25% of the total calorie intake. The weight-loss goal was 1-2 pounds per week.

Weight 120-174 lbs. 175-219 lbs. 220-249 lbs. 250-300 lbs.

Fat Goal 33 gms. 42 gms. 50 gms. 55 gms

Calorie Goal 1,200 calories 1,500 calories 1,800 calories 2,000 calories

Did you know

When exercising, muscles need to stretch beyond where they are when sedentary. If your muscles are tight from not stretching, you have an increased risk of pulling or tearing a muscle. Stretching can also be done as a stand-alone exercise in order to improve range of motion or as a preparation for more vigorous exercise. If muscles are flexible, there is less chance of injury. It is important to stretch before and after exercise and strength training.

Begin with a brief warm-up of 4-5 minutes of light exercise. A good stretch is to move into position until you feel a mild tension, and then stop. Hold the stretch and concentrate on how it feels. Breathe slowly. After 15 seconds the tightness should be reduced and you can then move farther into the stretch until you feel a mild tension again. Hold this position for 10-20 seconds. If you feel pain, stop stretching immediately.

Did you know

Research has shown that the risk of heart disease, diabetes, osteoporosis, obesity, hypertension, and cancer is greatly diminished by those who participate in a regular exercise program. Remaining physically active as you get older offers a myriad of health benefits. The National Academies’ Institute of Medicine recommends at least an hour of physical activity a day. That activity may occur throughout the day and may include housework, gardening, walking, swimming, or taking an exercise class. The important element is to be physically active. Exercise builds muscle strength, increases and maintains flexibility and range of motion, and improves balance.

Did you know

97 million individuals are overweight or obese. The prevalence of obesity has increased by 60% in the past 20 years. Obesity is a chronic disease that is linked to diabetes, heart disease, hypertension, stroke, and some forms of cancer. A 5%-7% weight loss is effective in improving blood glucose control. There is no quick way to lose weight. Weight loss of 1-2 pounds a week is an achievable goal.

Some ways to lose 500 calories a day:

Food Regular Soda Regular Yogurt Regular Beer Danish Pastry Meatball Sub/cheese

Substitute Diet Soda Low-fat Yogurt Water Orange Turkey sub/mustard

Calorie Reduction 135 120 180 250 315

Did you know

Eating five servings of fruits and vegetables a day is a major factor in preventing heart disease, stroke, and cancers. In 1991, the National Cancer Institute established a goal that all Americans would be eating five servings of fruit and vegetables a day by the year 2000. The goal was not met, only 32% of adults and only 25% of those between the ages of 2-18 actually eat five servings a day. How many do you eat a day?

Why are fruits and vegetables so important? They are rich in antioxidants, fiber, and health-protecting phytochemicals. So, rather than spending thousands of dollars on nutrition supplements, increase your intake of fruits and vegetables.

Did you know

Blood glucose levels may be measured at different times of the day in order to obtain information to assist you in managing your diabetes.

Fasting blood glucose levels are usually measured in the morning following a fast of eight or more hours. Postprandial blood glucose levels are usually measured two hours after a meal to provide information on the effect of the meal on blood sugar levels. The Hemoglobin AIC is a blood test that measures long-term blood glucose control. The life of a red blood cell is three months; therefore, if your red blood cells are bathed in high levels of blood glucose, then the red blood cell will be coated with blood glucose. The measurement of this coating is the AIC level.

Did you know

Breakfast is the most important meal of the day. Research has demonstrated that during a fasting state, the basal metabolic rate slows down and is stimulated by food intake. Therefore, if you do not start your day off with breakfast, you body’s metabolic rate will remain sluggish. Breakfast will ensure that you have enough energy to have a productive day, stimulate your brain, and provide energy for your muscles. It will also prevent you from overeating the rest of the day. Start your day with a piece of fruit. Eating fruits and vegetables will provide more energy, make you feel better, and assist you with weight loss.

Healthy Eating Tips:

• Start your day with breakfast
• Eat breakfast containing protein, a carbohydrate containing fiber, and no more than 5 gms of fat.
• Try a new fruit for breakfast at least once a week.
• Add raisins or a banana to your cereal.
• Eat a fruit with each meal
• Eat raw vegetables or fruit as a snack – carrots, apple, pear, orange, strawberries

Did you know

There are a variety of devices available to assist with insulin administration. Most insulin solutions are also available in pre-filled insulin pens or cartridges. Insulin pens are available with 150 units or 300 units of insulin. An insulin pen looks like a pen. Some pens are disposable, while others use a replacement cartridge that is inserted in the pen. A very short, disposable, fine needle is attached to the tip of the pen and a dial allows you to select the desired dose.

A pre-filled, disposable Novolin InnoLet® doser has a large dial with 1-unit increments, which is easy to read. The audible clicks assist you in selecting the correct dose. To use, dial the dose, insert the needle, and press the large PUSH button. Other insulin dosing devices are the Innovo®, which is larger than a pen, and the InDuo®, which is a device with an insulin doser and a LifeScan meter in a single unit.

The insulin injector propels a fine spray of insulin into the skin through a high-pressure air mechanism.

An insulin pump is a device about the size of a pager, attached to an infusion set in which a needle is placed under the skin and a continuous infusion of insulin is provided. The purpose of the pump is to mimic the function of the pancreas as close as possible. The amount of insulin delivered by the pump is a preset basal rate and allows for boluses to be given when food is ingested.

Did you know

Stress is a normal part of life, and it affects your blood sugar. Stress can have a physical or psychological cause. Stress causes your body to react as if it were under attack, causing the release of hormones, which in turn release glucose into the blood, resulting in an elevated blood sugar. In order to keep your blood sugar under control, it is important to minimize or learn to control stress in your life.

What you need to do to reduce your stress:

• Be positive
• Eat healthy
• Exercise daily
• Learn relaxation techniques
• Spend time with positive people
• Get plenty of rest and sleep
• Limit your intake of caffeine
• Think positive thoughts
• Take time every day just for you
• Avoid situations that cause stress
• Listen to music that makes you happy
• Accept that there are events you cannot control

Did you know

Alcohol may be included in a meal planning, however, those with diabetes should be aware that alcohol has the potential to lower your blood glucose. Alcohol is rapidly absorbed into the bloodstream; by eating while drinking you can slow down this process. Alcohol inhibits the liver from making glucose, therefore, risking a low blood sugar reaction if you are not taking in carbohydrates. The effects of alcohol can last as long as 8-12 hours. Alcohol has no nutritional value, but does provide 7 calories per gram. Alcohol should be partaken in moderation, a maximum of 1 or 2 drinks by those whose diabetes is in good control.

Tips:

• Drink slowly, spread out over a number of hours
• Always eat while you are drinking
• Choose drinks that have a low alcohol content – light beer, light or dry wines
• Avoid pre-mixed drinks; they have high amounts of sugar
• Always carry a quick-acting carbohydrate to treat low blood sugar
• Check with your doctor to determine if alcohol will interfere with any of your medications
• If you have been drinking, be sure to have a snack before going to bed

Did you know

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