Diabetes Matters

FALL 2015

A Special Publication from The Everett Clinic

Mindful Eating

Eating Healthy on a BudgetEating well doesn’t have to be expensive. Careful planning and basic cooking skills can help you balance both your calories and your budget. Here are a few wallet-friendly strategies:

Healthy eating is not only a matter of what you eat.

It’s also important to pay attention to how and why you eat. Many people eat mindlessly at meal times or when they snack (for example, eating while watching television or while on the computer).

Eating mindfully can help slow down the eating process and aid in weight loss efforts. This means being aware of both the physical and emotional feelings connected to eating. By paying close attention to taste, textures, and sensations, you can savor each bite and get more enjoyment out of your food. You will be in tune with your body’s reactions, helping you to eat just the right amount and type of food that you need at that time. It will also slow down the pace of your meals, allowing your brain time to hear the “I’m full” signals from your stomach, which may help with weight loss efforts.

Mindful Eating Tips:1. Start with one meal a day. Try eating one meal

a day in a slower, more aware manner.

2. Ask yourself, “Am I hungry?” One of the most important parts of mindful eating is learning to recognize physical hunger. Before reaching for food, take a few deep breaths and determine if you are truly hungry.

3. Avoid doing other activities while you eat. Resist the urge to multitask, and focus on eating instead.

4. Savor your food. Notice all of the colors, smells, flavors, and textures of the food.

5. Slow down. Set a timer for 20 minutes and take the whole time to eat the meal. Eat with your non-dominant hand or try using chopsticks.

■■ Plan your meals and snacks in advance. Make a grocery list and stick to it.

■■ Clip coupons and check the weekly sales. Plan your meals around what is on sale.

■■ Buy in bulk (the price per unit is often cheaper) and stock up on your staple foods at a discounted price.

■■ Don’t shop when you’re hungry! It will make it more difficult to stick to your shopping list.

■■ Include meals like stews, casseroles, or stir fries, which stretch expensive items into more portions. For inexpensive meal ideas, go to choosemyplate.gov/budget-sample-two-week-menus.

■■ Beans, eggs, peanut butter, and tuna are good sources of protein for a good price.

■■ Go back to the basics and make meals from scratch. Convenience foods (like frozen dinners, pre-cut vegetables, and instant oatmeal) are usually more expensive.

■■ Buy fresh fruits and vegetables in season.

■■ Canned or frozen vegetables and fruit are good alterna-tives. Stock up when they go on sale. Select fruit that is frozen, unsweetened, or canned in its own juice. Se-lect vegetables without added salt, butter, or cream sauces.

■■ Read labels to ensure that you are getting the best quality nutrition for your dollar.

For more information on how to read labels, go to diabetes.org and search for “nutrition labels.”

everettclinic.com3901 Hoyt Avenue■■■■■everett, WA 98201

Managing Low Blood Sugar (Hypoglycemia): Rule of 15s

1. Test your blood sugar, if possible.

2. If it is below 70 mg/dL OR you are having symptoms of hypoglycemia but cannot test, eat 15 grams of “quick” carbohydrate, such as:

•4-6 oz (1/2-3/4 cup) orange juice, apple juice, or regular soda pop

•3 tsp honey

•3-4 tsp sugar

•5-6 large jelly beans

•5-6 small gum drops

3. Relax for 15 minutes. Don’t lay down and go to sleep.

4. Test your blood sugar again.

•If it is below 70 mg/dL, repeat steps 2-4.

•If it is normal, go to step 5.

5. If your next meal is more than 30 minutes away, eat a snack that combines protein and carbohydrates. It’s important to have a snack or meal to keep you blood sugar from dropping again.

■■ A yearly flu vaccine is the most important step in protecting yourself against flu viruses.

■■ People with diabetes need to have a pneumococcal (Pneumovax) vaccine. If you are younger than 65 when you receive the vaccine, you will need to get another dose when you are 65 or older (as long as it’s been at least 5 years since your previous dose). In addition, you should have one dose of Prevnar (PCV13—another kind of pneumonia vaccine) after you turn 65.

■■ Wash your hands! Protect yourself against colds and the flu with frequent hand washing. If you do become ill, cover your coughs, and stay home if you can to help prevent the spread of flu and colds.

Staying Healthy “An ounce of prevention is worth a pound of cure.”—Benjamin Franklin

Hypoglycemia is defined as a blood sugar reading below 70 mg/dL. It can be the result of too little food, too much insulin or diabetes medicine, or extra exercise. It can come on suddenly, and if untreated can lead to seizures and loss of consciousness.

Symptoms of hypoglycemia include shaking, sweating, anxiety, irritability, dizziness, hunger, headache, impaired vision, and weakness. If you experience hypoglycemia symptoms, act quickly.

Preventing Hypoglycemia—In order to prevent hypoglycemia, try to eat consistently from day to day. Aim for approximately 50 grams of carbohydrate every three to four hours. If you know it will be longer than usual between meals, have a healthy snack. Be prepared—Keep snacks and/or carbohydrate sources in your bag, in your car, and at your bedside.

Some snack ideas:•Half of a peanut butter or meat

sandwich

•Package of cheese or peanut butter crackers

•Sugar-free yogurt

•Tuna fish and crackers

•Egg and toast

•Cottage cheese and fruit

6. If your blood sugar is still low after two carbohydrate treatments, call your provider for recommendations. If you have three consecutive hypoglycemic episodes, your diabetes treatment may need adjustment.

7. Try to understand why the hypoglycemia happened and how it can be prevented in the future.

8. If hypoglycemia is happening without an easy explanation, notify the provider prescribing your medication.

WHAT cAn you Do?

How to treat low blood sugar (Hypoglycemia)

1. Eat/Drink 15 g carbs

2. Wait 15 Minutes

3. check Blood

4. Less than 70 mg/dl? Repeat Steps 1-4

Keep this tip sheet (from the American Diabetes Association) nearby for quick reference if you experience hypoglycemia symptoms:

Rule of

15s