Spring 2010
Volume 19
No. 2

In This Issue

From the desk of Nurse Lorraine

Dear Friend,

Being more active is a common New Year's resolution. That said, only about half of the adults who make a resolution keep it after January – and almost all abandon it by the year's end. Even if you didn't make a resolution to be more active in 2010, it's never too late to start!

Let's face it; change can be hard. Most of us know being active is important – the harder question to answer is this:

Are YOU ready to make a change?

If the answer is yes, ask yourself these questions:

  1. What is your favorite activity that gets you moving?
  2. What things keep you from doing that activity?
    Tired?
    Not motivated?
    Money?
    Pain?
    Out of shape?
    Time?
  3. What would help you get started with this activity?
  4. What can you do to overcome what is keeping you from being active?
  5. Are there any other activities that you enjoy or have always wanted to try?

If you aren't interested or feel unsure about being active, ask yourself these questions:

  1. Are you happy with your health? If not, how would your life be different if you were?
  2. Are there places, people or events you avoid because of how you feel?
  3. Are you physically able to do the things you enjoy in life?

If you want different results in your life, you have to DO something different.

Whether or not you feel ready to make a change, please keep reading this issue of Diabetes Directions, which is filled with information and helpful tips about being active. It is always a good idea to have all the facts when making an important decision – especially about your health!

Talk to your doctor if you have questions about this newsletter. Our Certified Diabetes Educators are also available to you for a free, confidential, telephone consultation. Call our message line: 1-877-783-2177.

Best of health,
Lorraine Farrar, MSN, RN, APN, BC-ADM, CDE
Vice President, Education and Wellness

Get Moving

The rewards for staying active are more than skin deep!

Regular physical activity can change how you look on the outside, but it can also help your body on the inside too! By being active you can help keep your blood glucose (sugar), blood pressure, cholesterol and weight at healthy levels. You can also enjoy reduced stress, better sleep, less pain, stronger bones, less risk of heart attack and much more!

Here are some steps to make sure you get off to a good, safe start:

Step 1 – Start with a visit to your doctor.
Some medical conditions may become worse with physical activity, so this is a MUST. Your doctor may check your heart, blood vessels, eyes, kidneys, feet, and/or nerves depending on your medical history.

Step 2 – Learn the ABCs of Activity Safety:

  • Always wear identification that says you have diabetes. Don't forget to wear light-colored/reflective gear and sunscreen.
  • Be sure to tell someone where you're going and when you'll be back.
  • Check your feet daily and wear proper shoes.
  • Drink a glass of water before and after activity. Carry bottled water during activity
  • Exercise after a meal to prevent low blood sugar. Bring hard candy or glucose tablets in case of low blood sugar.
  • Forget being active if you feel sick. Call your doctor if you don't feel right.
  • Get ready with a 5-10 minute warm-up.
  • Hot, hot, hot – avoid hot/humid weather.

Step 3 – Get the Facts about Hypoglycemia
Hypoglycemia means low blood sugar. It may occur during physical activity. Symptoms vary and include: feeling nervous, nausea or extreme hunger. If symptoms occur while being active, take these steps:

  1. Stop the activity and test your blood sugar if possible.
  2. Eat 3-4 glucose tables or 6-7 hard candies. Wait 15 minutes.
  3. If symptoms are not better, repeat glucose tablets or hard candies and wait 15 more minutes.
  4. If symptoms are still not better or blood sugar is under 70mg/dl, call your doctor or 911.
  5. Be sure to eat meals and snacks as usual.
  6. Contact your doctor within 24 hours and explain what happened.

Step 4 – Take Steps To Protect Your Feet!
Check with your doctor or Podiatrist (a foot doctor) for help with selecting proper shoes and ask for important tips about keeping your feet injury-free.

Step 5 – Develop Your Activity Plan

  • Get approval from your doctor before you start your activity plan.
  • To start, pick the type of activity you enjoy or are most interested in.
  • Choose activity goals you can reach.
  • Decide when, where and with whom you will participate in the activity.
  • Get moving and have fun!

From the Better Care BookschenTM - Cooking with Ken & Lori

Apple-Chicken Quesadillas

Ingredients:

  • 2 medium apples, sliced (choose a tart apple)
  • 1 cup cooked chicken breast, diced
  • 1/2 cup part skim mozzarella cheese, shredded
  • 1/4 cup frozen sweet corn, thawed
  • 1/4 cup unsalted canned black beans
  • 1/2 cup fresh onion, chopped
  • 1/2 cup fresh tomato, chopped
  • 1/4 tsp. salt (optional)
  • (6) 10-inch whole grain tortillas, warmed
  • 3/4 cup iceberg lettuce, shredded
  • 3/4 cup salsa
  • 6 Tbsp. fat-free sour cream

Directions:

  • Preheat oven to 400 degrees.
  • Spray a baking sheet with nonstick cooking spray and set aside.
  • Mix together the apples, chicken, cheeses, corn, black beans, onion, tomato and salt.
  • Spoon about 3/4 cup of the mixture onto half of each tortilla. Fold the other half of the tortilla over and secure with toothpicks.
  • Place on the baking sheet and bake for 8 to 10 minutes.
  • Flip the tortilla over and bake another 5 to 8 minutes.
  • Remove the toothpicks and slice each tortilla into three equal triangles.
  • Serve with lettuce, salsa, and sour cream.

Sample Menu Using Maple Pumpkin Pie

  • 2 triangles of Apple-Chicken Quesadillas (2 carbs)
  • 1/3 cup brown rice (1 carb)
  • 1 cup mixed fresh fruit topped with 1/4 cup 1% low-fat cottage cheese (1 carb)
  • Water or unsweetened tea with lemon

Yield

  • 9 servings
  • Serving size: 2 triangles

Nutrition:

  • Calories: 186
  • Carbohydrate: 26 grams
  • Saturated Fat: 1.4 grams
  • Sodium: 448 mg
  • Fiber: 14 g
  • Protein: 10 g

Dietary Exchanges:

2 starch, 1 Very Lean Meat

Sample Menu Using No Crust Veggie Pie

  • 1 serving of No Crust Veggie Pie (2 carbs)
  • 1/3 cup cooked brown rice (1 carb)
  • Side salad:
    1 cup green leafy salad
    5-10 unsalted nuts
    1/2 cup pinto beans (1 carb)
    1/4 cup low-fat cottage cheese
    Sprinkle of alfalfa sprouts
  • 1 tbsp. Italian dressing
  • 8 oz. water

Fun Food Facts

Fiber Facts
Consuming enough fiber may be easier than you think. Fiber is found in whole grains, beans, fruits and vegetables. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. After age 50, your daily fiber need drops to 21 grams for women and 30 grams for men.

You can meet your daily fiber needs with 2 cups of fruits and 2 1/2 cups of vegetables every day, along with whole grains and beans. Add vegetables to stews and casseroles and add oats to meat loaf and breads. Add fruit to cereal or eat it as a snack and in salads.

Meet Ken & Lori

Ken Jenkins is a Certified Diabetes Educator and Registered Dietitian at AmMed Direct. Ken has two bachelor's degrees; one in Exercise Physiology and another in Nutrition.

Lori Black is a Certified Diabetes Educator and Registered Dietitian at AmMed Direct. Lori has a Bachelor's degree in Food Science, Food Service Administration, and Nutrition and has specialized in the area of diabetes education for over 20 years.

Ask the Experts

Your questions answered by AmMed Direct's Certified Diabetes Educators and Registered Dietitians.

Question
"What should I ask my doctor before starting an activity program?"

Answer
By visiting your doctor first, you are off to a great start with your activity program! Here are some questions to ask your healthcare provider. (Of course, you should add any of your own concerns or questions to this list as well). Best of luck!

  • What type(s) of activity are safe for me?
  • Are there any activities I should not do?
  • Is it safe for me to use weights or resistance equipment, such as bands?
  • How long should I do an activity?
  • How many days per week should I do the activity?
  • How hard should I be working?
  • How will I know if I am working my body too hard?
  • Do I need to make any changes to the dose or timing of my diabetes medications?
  • Do I need special shoes or equipment for the activity?
  • Are there any special safety concerns you have for me?
  • What blood sugar number is too low for me?
  • When should I avoid being active?
  • Who can I call if I have questions about my activity plan?

Valuable FREE Diabetes Information is just a CLICK away!

If you (or a loved one) have diabetes, you need information you can count on to help manage your health. With just a CLICK you can have a wealth of credible information at your fingertips written by Certified Diabetes Educators. Visit www.AmMedDirect.com now and find answers to the most common questions about managing your diabetes. Whether you were just diagnosed or have been living with diabetes for many years, there is something for everyone when you visit the popular "Living with Diabetes" section of our website.

Customer Testimonials

Have you enjoyed the Better Care Program®? Tell us your story! Mail your letter to: AmMed Testimonials c/o AmMed Direct, 5720 Crossings Blvd., Antioch, TN 37013. We look forward to hearing from you!

“I love being part of the AmMed Direct family because now I have my sugar under control. I have also been able to lose weight and keep it off. So thank you AmMed Direct. I love you.”
—Patricia D., Pine Knot, KY

“I really enjoy the services you provide me. The diabetic cookbooks help me prepare good, healthy meals for my family. I love the educational material you send too!”
—Nancy R., Mansfield, OH

“I am very pleased with the services you provide. It is hard for me to get out these days and go to the pharmacy, so having my test supplies and medications delivered right to my house takes such a burden off me and my family.”
—Marylou A., Cleveland, OH

“When I was first diagnosed with diabetes I was very nervous. I didn't know much about it. But since I have joined your company I am doing great. You helped guide me along with educational materials, cookbooks, and most of all allowing me to speak with your Certified Diabetes Educators. I now check my blood sugar every time I am supposed to and I keep track of the results. I have lost about 20 pounds and my sugar levels are down and so is my cholesterol.”
—Audrey W., Fort Worth, TX

Create the Results You Want

What do You Want to Accomplish?

When you go on a journey, know your destination. Otherwise, you may wander aimlessly, wasting energy. Becoming active is no different – you must clearly know what you want to achieve.

What do you want to accomplish? Want to have more energy for your grandchildren, gardening or visiting family?

Choose what's important to you. Then use the S-M-A-R-T tool below to make a crystal clear goal that will keep you on track. Finally, write it down and post it somewhere you will see it often!

Specific – What do you want to do? “I want to play catch with my grandson without feeling winded,” vs. “I want to be more fit.”

Measurable – At what point have you achieved your goal? “I can jitterbug at my 50th wedding anniversary.”

Attainable – Set yourself up for success. Saying, “I will walk 30 minutes every day” when you have been inactive might be too much at first.

Rewarding – This is your goal, not anyone else's. It has to be what matters most to you, or you won't be committed to achieving it.

Timely – Set a time to complete your goal. “On or before April 18th I will walk to the market without stopping.”

HomeCare Pharmacy customers know how easy it is having medication(s) delivered right to their door. If you are not already a customer, please keep reading!

Here are just a few of the many free HomeCare Pharmacy benefits:
Convenience – medications delivered right to your door
No hassle – our experienced staff takes care of all the paper work, and coordinates with your doctor and insurance provider
Savings – you will save time and money – no more driving to the pharmacy and standing in long lines

Get a FREE 7-day Pill Organizer with your first shipment.*

This deluxe 7-day pill organizer features removable, single-day pillboxes for easy travel and organization of your medications. It saves you time and eliminates the hassle of having to open your pill bottles several times a day. Just fill the containers once a week and you are done.

Call 1-800-282-3524 for more information!