d healthy living with iabetes · over-the-counter (otc) medicines and supplements even otc...

MEDICINE AND YOUR

DIABETES

LOW-FAT & LOW-CALORIE

RECIPES

BOOST YOUR BRAIN WITH SMART EATING

HEALTHY LIVING WITH

HOLIDAY ISSUE

Diabetes FREE

When Frank’s doctor and other members of his healthcare team asked him to try a new task, he was sure he would fail. He truly believed he was unable to stick to anything. But was that really true? I met with Frank and asked him to list a few things he does often.

Here is his list: ✔ I go to work each day. ✔ I attend church Sunday

mornings. ✔ I call my mom every few days to

see how she is doing. ✔ I brush my teeth a few times each

day and floss before bed. ✔ I kiss my wife as I go out the door

each morning.

Frank completes these tasks regularly, without fail. He does them because he thinks they are worth doing. So that is the real fact: He can stick to certain actions and get them done. He just doesn’t realize he is a doer. Once he sees this, he can be much more open to trying the diabetes care actions he knows are important and really wants to do.

DOES YOUR STORY kEEP YOU FROM REACHING YOUR GOALS? Take these next steps and see what happens:

Who are you? Describe yourself and tell your story. Such as this:

“I am a person who can’t stop eating.”

Now, take your story and prove it wrong. On a piece of paper, list the times when you do stop eating, such as while you are on the phone, in the car, at a concert, at church, in a library or at the doctor’s office. If you are able to stop eating sometimes, you are able to stop eating at other times also. You can stop if you feel it is important to do so.

Now, correct your story to tell the real truth about yourself:

“I am a person who can stop eating when I want to.”

Frank made some changes and you can too. Don’t take a huge step, but choose one task. For example, use your meal plan for breakfast only. Once you do that for several days, add lunch to your list. Then you can say you are a person who uses a meal plan.

What kind of story do you tell yourself each day? Is it a correct one? Does it help you or does it hinder you from meeting your goals? Don’t let the story you tell yourself keep you from caring for your health. Create a new story that can help you be in charge of your diabetes and feel good about yourself and what you can do.

If you have a hard time reaching your current health goals, don’t worry.

Success can be as easy as changing the story you tell yourself each day. Take Frank, for example. Every day, Frank told himself the same story: “I can’t stick to anything. I’m hopeless. I don’t exercise, I don't follow my diet, I don’t always take my pills, and often forget to check my blood glucose. My health team should stop helping me. They should save their advice for someone who is able to do what they say.”

By Janis Roszler, RD, CDE, LD/N

UPDATE yoUr sTory

COSTCO HEALTHY LIVING WITH DIABETES4 I HOLIDAY 2012

Ups and downsIf you’ve had a cortisone injection for arthritis pain, for example, be prepared for higher glucose levels. Other medicines may lower blood glucose. And to make matters more confusing, medicines such as phe-nytoin, used for seizures, or metoprolol, a beta-blocker used to lower blood pres-sure, can cause both a rise and drop in blood glucose. Beta-blockers can also mask symptoms of low blood glucose, or hypoglycemia, including a rapid heartbeat, so your body isn’t able to warn you that your blood glucose is low. This is par-ticularly important if you take insulin or certain types of diabetes pills that can cause hypoglycemia.

over-the-CoUnter (otC) MediCines and sUppleMentsEven OTC medicines can affect your blood glucose. For example, if you reach for a liquid medicine to treat a cough or a cold, it may contain carbohydrates in the form of sugar. Cold remedies that contain phenylephrine may raise blood glucose levels, too. Ask your pharmacist about sugar-free products and cold medicines that won’t affect your blood glucose. Herbals and dietary supplements can

also affect blood glucose. For example, taking niacin, a B vitamin that’s used to treat high cholesterol, may raise blood glucose when taken in high doses. what aboUt alCohol? Alcohol generally lowers blood glucose and can result in some diabetes medicines making you feel flush. Symptoms of having had too much to drink can also be confused with symptoms of low blood glucose.

steps to help you feel safe and

comfortable when taking medicines:

1 Ask your heAlth cAre provider if a change in the type or the amount of diabetes medicine you take is needed while using other medicines. This may help adjust for the ups and downs in your blood glucose caused by the other medicines.

2 Ask your phArmAcist. Your Costco pharmacist can help you to find out if the medicines you take, whether routinely or once in a while, can affect your blood glucose. Do not start or stop taking a medicine before asking about its effect on your blood glucose.

3 check your glucose more often. You may need to check your blood glucose more often if you adjust, start or stop other medicines to know how these changes affect your glucose.

4 Ask About the need to chAnge your meAl plAn And Activity progrAm. Most of the time, only minor changes are needed.

Ask your pharmacist about sugar-free products

and cold medicine that won’t affect your

blood glucose.

Many people with diabetes take medicines for reasons other than diabetes. therefore, it’s important for you to know if and how these medicines affect your blood glucose. For example, prednisone, used for inflammation, and “water” pills used for high blood pressure or edema, can raise blood glucose.

and your diabetes

by Linda bernstein, Pharmd

medicines

4


THE MEDITERRANEAN DIETWhile this might sound like just one more fad diet to come along, the Mediterranean diet is really more of a lifestyle—and it’s been around for generations. In fact, the Mediterranean diet is based on the traditional foods and customs of many countries, such as Greece and Italy, that border the Mediterranean Sea. Eating is meant to be enjoyed and shared with others. Being physically active and not smoking are two other important parts of the Mediterranean lifestyle.

WHAT’S SO GOOD ABOUT THE DIET?The Mediterranean diet is good for you for a number of reasons. This kind of eating plan is rich in antioxidants (nutrients that can help fight some diseases), fiber, potassium and omega-3 fatty acids and other healthy fats. Studies show that people who eat this way have a lower risk for heart disease and stroke, as well as a lower risk of dying from heart disease. How? This diet can help lower LDL (bad) cholesterol levels, along with blood pressure and the risk of having a blood clot.

But there’s more. The Mediterranean way of eating can also lower your chances of getting some types of cancer, Parkinson’s disease and even Alzheimer’s disease.

It’s even possible that the Mediter ranean diet may help prevent type 2 diabetes. One study of 13,000 people found

What if there

was a diet that allowed you to eat foods that you actually liked, helped your diabetes, lowered your risk of heart disease, let you drink a little wine, and tasted good, too? Does such a diet even exist? Yes!

By Amy Campbell, MS, RD, LDN, CDE

WhAT's olD Is nEW AgAIn: ThE mEDITErrAnEAn DIET

COSTCO HEALTHY LIVING WITH DIABETES I 9HOLIDAY 2012

that those who followed a Mediterranean diet and ate mostly vegetables, fish and healthy fats, such as olive oil, had a much lower risk of getting diabetes than those who didn’t eat this way.

WHAT ABOUT RED MEAT, WINE AND DESSERTS?Red meat, such as beef, pork, lamb and veal, are usually only eaten a few times a month—not as often as fish and poultry. Red meats contain more saturated fat (the kind of fat that can raise cholesterol levels) than poultry and fish.

Red wine is a part of the Mediter ranean diet, but in limited amounts. For example, men should have no more than two glasses a day, and women, no more than one glass per day. Red wine is linked with a lower risk of heart disease, but some people shouldn’t drink wine or other types of alcohol, including people with heart or liver disease, pregnant or breastfeeding women and those with a history of alcohol abuse. Wine may also increase the risk of low blood glucose for those who take insulin or certain types of diabetes medicines, so always eat food when drinking. Talk with your health care provider if you have any questions about wine or other types of alcohol.

Fruit is usually the choice for dessert.

THE FOLLOWING FOODS ARE A DAILY PART OF THE EATING PLAN:

Vegetables: broccoli, spinach, eggplant, peppers, salad greens, tomatoes, mushrooms, onions, carrots—or any kind you like

Fruits: apples, citrus, strawberries, grapes, mangoes, pears, avocados

Grains and starches: couscous, pasta, polenta, brown rice, oatmeal, bulgur, whole-grain breads

Fish and poultry: any kind of fish and seafood—especially salmon, tuna and mackerel; chicken and turkey without skin

Beans and peas: chick peas, lentils, white beans, black beans

Nuts and seeds: almonds, walnuts, pecans, hazelnuts, pumpkin seeds, sesame seeds

Fats and oils: olives, olive oil, canola oil

Also included, but in smaller amounts, are milk, yogurt and cheese. If milk and yogurt are part of your usual meal plan, just be sure to choose nonfat or low-fat versions. Small amounts of cheese are OK; aim for lower-fat versions, if possible. And season your foods with herbs and garlic.

INSTEAD OF THIS … EAT THIS …

white bread whole-grain bread

white rice brown rice

corn flakes oatmeal

apple juice apples

butter olive oil

margarine canola oil

potato chips almonds

ground beef ground turkey breast

cold cuts tuna fish

ice cream fresh fruit salad

whole-milk yogurt nonfat yogurt

10

WHAT CAN I EAT ON THE DIET?

tips for making the mediterranean diet work for you:

1 cook with olive oil or canola oil instead of butter or margarine.

2 snack on vegetables, fruit and nuts instead of fatty snack foods.

3 add olives and avocados to salads.

4 try to eat more bean-based dishes, such as lentil or split pea soup and black beans and rice.

5 eat fish twice a week. canned sardines, tuna and salmon are good choices if the cost of fresh fish is too high.

6 choose whole-grain breads, cereals, pasta and rice.

7 use nonfat or low-fat milk and yogurt.

8 talk with your health care provider about having a glass of red wine with your dinner. but if you don’t drink alcohol, don’t start.

9 take the time to eat slowly and enjoy your food.

1 0 don’t forget about physical activity: aim to do something most days of the week.


y ou can keep your heart and blood vessels healthy

by eating a diet low in saturated fat and sodium. You can keep your bones and teeth healthy by making sure to get enough calcium and vitamin D. And to take care of your diabetes, you can watch

your carbs and your portions to help keep your glucose levels in a safe range.

But not many people think of choosing foods that keep their brains healthy. Somehow, one of the most vital organs in the body gets overlooked when it comes to food and nutrition.

DIABETES AND A HEALTHY BRAINAs we age, we should all think about how to boost our brain power. People with diabetes may want to take extra care to stay as sharp as they can. Why? Research shows the following:

• Adults who have had diabetes for a long time or

who had diabetes before age 65 have a higher risk of memory problems.

• Having diabetes puts you at higher risk for having a stroke, which can also affect mental ability.

• Mice with diabetes tend to have less brain cholesterol than mice without diabetes. Cholesterol helps with nerve signaling and may be help prevent diseases such as Alzheimer’s.

Of course, just because you have diabetes doesn’t mean that you’re going to have problems with memory or thinking. But why take the chance? No matter how old you are or how long you’ve had diabetes, it pays to eat foods that will keep your mind and your body healthy.

By Amy Campbell, MS, RD, LDN, CDE

BOOST YOUR

brain WITH SMART EATING


S:2.125”S:9.5”

T:2.75”T:10.5”

B:3”B:11.125”

TAKE CHARGE WITH THE EASY PUSH-BUTTON PEN.

ONCE-DAILY. 24 HOURS. LANTUS®

®

Visit GetToKnowLantus.com,

call 1.877.588.9587.

Please see Important Safety Information and brief summary of prescribing information on adjacent pages.

US.GLA.12.07.043_1.3.indd 1 7/24/12 1:58 PM

10 Foods that boost

brain Power

luckily, foods that are good for your brain are also good for the rest of you. for example, many brain-healthy foods are also heart-healthy and may lower the risk of certain types of cancer. put your thinking caps on and make sure your eating plan contains the following foods:

❶ Avocados Avocados do more than just make guacamole. This creamy fruit is high in monounsaturated fat, a type of fat that’s good for your blood vessels and your heart. Monounsaturated fat can help lower LDL, or bad cholesterol, while raising HDL, or good cholesterol. When you keep your cholesterol levels in a healthy range, monounsaturated fat can lower your risk of stroke or heart attack. Like nuts and seeds, though, avocados are full of calories, so keep your portion small.

Tip: Add a few slices of avocado to your sandwich. Mashed-up avocado is a healthy change from mayonnaise.

❷ Berries Blueberries, blackberries and strawberries are rich in antioxidants, which can shield the brain from damage. Blueberries may protect against dementia and Alzheimer’s disease. Berries also can protect your memory and keep you thinking clearly. One cup of most types of berries contains between 15 to 20 grams of carbohydrates, so they can easily fit into your meal plan.

Tip: Berries are great on cereal. Toss a few into your salad, too.

❸ Fish oils Also known as omega-3 fatty acids, fish oils are needed for brain growth during infancy and childhood. Adults need fish oils, too. These healthy fats improve memory and learning ability and may prevent depression, mood disorders and dementia. Fatty fish, such as salmon, tuna, mackerel, herring and sardines are the best sources of fish oils. If you don’t like fish, talk with your health care provider about taking a fish oil supplement.

Tip: Try to eat fatty fish at least twice a week. You can eat canned tuna and salmon if fresh fish is hard to find or is too costly.

❹ Eggs Eggs are one of the best foods there are. They not only contain protein and vitamin D, eggs are rich in choline. Choline is like a vitamin and is needed to form substances that carry messages to and from brain cells and nerves. We also need choline to keep our organs, tissues and cells healthy. Beef, salmon, cod fish, shrimp and milk also contain choline, but egg yolks are a key source. And good news: eggs are lower in cholesterol than we once thought. There are only 186 mg of cholesterol in one large egg.

Tip: Boil a few eggs at a time and munch on one as a high-protein, low-carb snack.

❺ leafy greens If nothing else gets you to eat spinach, maybe this will: spinach and other leafy green vegetables like kale, collard greens, lettuce and bok choy have plenty of B vitamins that keep you from forgetting and may even help ward off Alzheimer’s disease.

Tip: Drizzle washed kale leaves with a little bit of olive oil and add a sprinkle of sea salt. Bake at 350˚ for 10-15 minutes.

(continued on page 16)


1. In a medium non-stick sauté pan, cook the bacon over medium heat until crisp. Transfer the bacon to a paper-towel-lined plate, crumble, and set aside.

2. Add the diced onion to the drippings in the pan. Cook onion for 3 to 4 minutes or until softened. Add vinegar, 3 tablespoons water, sugar, liquid smoke, salt, and black pepper, and stir, scraping the pan to incorporate drippings. Bring to a low boil. Mix cornstarch with 1 tablespoon of water and add to pan. Cook, while stirring, until thickened and clear. Add mushrooms to skillet, and sauté for 1 to 2 minutes, tossing until they soften slightly and are coated with the dressing.

3. In a large bowl, combine the spinach and onion. Pour hot dressing over spinach mixture and lightly toss. Sprinkle with bacon and fresh black pepper, if desired. Serve immediately.

per serving: (about 1½ cups) 75 calories; 1.5 g total fat (1 g sat); 5 mg cholesterol; 9 g carbohydrate; 3 g protein; 2 g fiber; 105 mg sodium; 5 g total sugars

exchanges: 1 Vegetable

3 slices center-cut lean bacon

¼ cup diced red onion

3 tablespoons cider vinegar

1 tablespoon sugar ¼ teaspoon liquid smoke1⁄8 teaspoon salt1⁄8 teaspoon

black pepper

1 teaspoon cornstarch½ cups sliced mushrooms8–10 cups cleaned spinach½ cup thinly sliced

red onion Fresh black pepper,

optional

Recipes adapted from Eat More of What You Love,

by Marlene Koch Running Press © 2012. Used with permission.

&reciPes

Low-fat

Low-calorie

classic spinach salad with bacon dressingMakes 4 Servings

COSTCO HEALTHY LIVING WITH DIABETES I 17

sticky lemon chickenMakes 4 Servings

1. Preheat the oven to 350ºF. Place one pie crust on a cutting board or flat surface and roll out lightly to an 11-inch diameter. Using a 4-inch round cutter, cut out six rounds. Set scraps aside. Repeat with the second pie crust.

2. Lightly press the pastry rounds into 12 muffin cups, pressing into the bottom and up the sides. Set aside. Reserving 12 pecan halves, chop the remaining pecan halves and set aside.

3. In a medium bowl, whisk together the brown sugar, sweetener and cornstarch. Add the eggs, syrup, vanilla and melted butter and mix well. Stir in the chopped pecans. Divide the filling evenly among the 12 cups. Top each with a pecan half.

4. Bake for 30 to 35 minutes or until the tops and crust are nicely browned. Let cool slightly before serving.

per serving: (1 pie cup) 200 calories; 13 g total fat (4 g sat); 45 mg cholesterol; 17 g carbohydrate; 3 g protein; 1 g fiber; 200 mg sodium; 3 g total sugars

exchanges: 1 Carbohydrate, 2 Fat

1. To make the sauce, whisk together the first 7 ingredients (lemon juice through cornstarch) in a small saucepan. Place the pan over low heat and simmer until clear and slightly thickened. Remove and set aside.

2. Roll the chicken in the flour, shaking to remove excess.

3. Heat the oil in a large non-stick skillet over medium high heat. Add the chicken and cook until well browned on both sides, about 4 to 5 minutes per side.

4. Reduce the heat to medium low. Sprinkle all of

the white part and half of the green tops of the onions over the chicken. Add the sauce and simmer for 3 to 4 minutes or until the chicken is just about cooked through and the sauce has thickened. Add the lemon slices to the sauce and cook for 2 more minutes. Sprinkle with remaining green onion tops and garnish with additional fresh lemon slices, if desired.

per serving: (2 thighs) 235 calories; 51 calories from fat; 7 g total fat (2 g sat); 125 mg cholesterol; 11 g carbohydrate; 28 g protein; 0 g fiber; 420 mg sodium; 5 g total sugarsexchanges: 4 Lean Meat, 1 Carbohydrate

1⁄3 cup fresh lemon juice1⁄3 cup granulated no-

calorie sweetener (or 8 packets)

1 tablespoon honey¼ cup reduced sodium

chicken broth1½ tablespoon reduced

sodium soy sauce½ teaspoon grated ginger1 tablespoon cornstarch8 boneless, skinless

chicken thighs, well-trimmed

2 tablespoons all-purpose flour

2 teaspoons canola oil½ lemon, thinly sliced3 sliced green onions,

white parts and green tops, divided

1 package refrigerated pie crust

¾ cup pecan halves¼ cup brown sugar1 teaspoon cornstarch½ cup granulated no-

calorie sweetener (like Splenda)

2 eggs, beaten1 cup sugar-free

maple syrup1½ teaspoons vanilla3 tablespoons

melted butter

oh my, pecan pieMakes 12 servings


Two things affect how we change: how we think and how we feel. Our thinking side—our “head”—is careful. It guides us with facts and reason. We think things through before making a move. Our feeling side—our “heart”—is quicker to act. When our head and heart agree, it is easier to make a change. For example, if you’re in love it is easy to choose to get married, even though this is a very big change. But when your head and heart send you different messages, it is harder to make changes —even when you really want to make them.

When you decide to make a change, you need to consider things you may have done without thinking, before. For example, if you never exercise, starting to be more active will take some thought. If you choose to walk each day after lunch, you may need to make a real effort to take this walk until it becomes a habit. As you make that choice your head will tell you that

exercise helps improve your blood glucose, your weight and your energy level. But your heart may tell you you’re tired, have other things to do or can just walk tomorrow. It’s almost as though your heart wants to talk you out of doing what your head really wants to do.

It can be very tough when your head and heart disagree. You may want to lose weight but you eat two pieces of cake; then you get mad at yourself, feel guilty and give up. But for most people, negative feelings don’t seem to help them make a different choice the next time. The trick is to help your head and heart come together to support your goals.

how to Make a ChangeThe first step is to know when your heart is guiding your decisions. Think about what you choose to do, and not

do, to care for your diabetes. Could your feelings about having diabetes affect your ability to make changes?

When you are faced with a choice, stop and think. Because your heart tends to make quick decisions, you may just need to pause before you act. You can also use your head to create new messages. For example, tell yourself that it’s OK to be angry about having diabetes, but you won’t let that anger control your decisions.

You can also learn to use both your heart and

head. Perhaps your head knows that medicine helps keep your blood glucose level on target. Your heart may remind you to care about your risk for complications. In that case, your heart and head can come together to help you make real change.

We all are guided by our hearts from time to time. But keeping your heart and head in balance can help make change easier and help you take charge of your choices and your diabetes.

making a

By Martha Funnell, MS, RN, CDE

change


W hen you first learned you had type 2

diabetes, your doctor may have asked you to eat healthy, be active and take oral medicines. But even with good care, diabetes changes over time. You still need to eat well and move each day, but may now need to inject insulin to help keep your blood glucose in a healthy range. Many people no longer take their insulin with syringe, but use a special pen that looks just like a writing pen. The pen uses smaller, less painful needles.

WHY A NEEDLE? You may wonder why you have to take a shot and can’t simply take your insulin and other injected diabetes medicines in a pill form. Both insulin and injected GLP-1 medicines are hormones that your body would digest and destroy if you swallowed them.

THE VALUE OF SMALLER NEEDLESLong needles make it harder to place medicine in the correct area-between your skin and muscles. It doesn’t matter if you are slim, of a healthy weight, overweight or obese. The new, smaller needles help you put your insulin in the right spot.

FEAR OF NEEDLES Many people are afraid of shots. This fear can hold you back from caring for your diabetes. Newer needles used in pen devices, are shorter, thinner and hurt much less than older, longer needles. This can help you get over your fear and help you feel better.

REACH YOUR TARGET When your blood glucose level is within your target range, you will most likely find you have more energy. You may also find that other problems improve--if your vision is blurry, for example, it may improve. If your feet or fingers tingle due to high glucose, the tingling may stop.

1 Use a new pen needle each time you inject. needles have a coating that can wear off after the first use. if you use the needle again, the injection may be more painful. a new needle is also sharper. sharper needles enter your skin more easily, so you should feel less pain. also, small, thin needles often bend out of shape if you use them more than once.

2 Choose your pen needle. although there are several sizes of pen needles available, clinical studies have shown that there is no medical reason to use a pen needle longer than 4mm, no matter what size or age you are.

3 Rotate where you inject. don’t inject all of your shots in the same area of your body. if you do, your skin may react and make it harder to absorb your medicine. if you take more than one shot a day, try to take your morning shot on one side of your body and your dinner shot on the other side.

TIPS FOR USING PEN NEEDLES WITH YOUR PEN3

By Joy Pape, RN, BSN, CDE, WOCN, CFCN

sMaLLer needLes can heLP YoU oVercoMe YoUr Fears


Many people feel it is OK to comment on how you handle your diabetes. However, their words can sting sometimes, like when you reach for a cookie from a tray at an office party and a coworker asks, “you aren’t allowed to eat cookies, are you?” Here are a few ways to deal with comments people make or unwanted tips they offer.

think ahead If your mother-in-law always comments on how much weight you’ve gained, expect her to say something about your weight at the next family event. Before you leave home, decide how you’d like to handle this. You can ignore her comment, thank her for her interest and move away or change the subject. However you respond, hearing her will be much easier if you are prepared. You can then answer calmly and not become frazzled or upset.

keep a pretend sCoreCard This can help take the sting out when you get hurtful comments. The goal is to turn insulting remarks into a game that you play during your visit. Create a list of comments you expect to hear from the folks who may

be there. When anyone says a phrase on your list, give yourself a point. To add to the fun, enlist the support of a friend. When the comments start flying, report them to your friend and share a prize if you check off all the barbs on your list.

Call the host ahead oF tiMe Many negative comments come during meal times. So before any party, contact the host and review the menu. If nothing meets your diabetes needs, either eat before you attend or bring a diabetes-friendly entrée that everyone can enjoy.

host the party When the event is at your home, you control the evening. You can plan the menu to suit your health needs and showcase the foods you prefer to eat. If they are willing, suggest that your guests each bring a diabetes-friendly dish to the meal. You can suggest recipes or direct them to appropriate cookbooks. This will be a pot-luck, healthy meal for you and all of your guests.

4diabetes conversation strategies:

1. Change the sUbjeCt “Thanks for the idea. So how was your trip to the city?” 2. aCCept their tip “Really? I’ll mention that to my doctor.” 3. teaCh theM soMething new “Your husband was never allowed to eat this? Well, diabetic meal plans have changed a lot over the past few years.”4. jUst say thanks “Thank you for your concern. I’ll keep it in mind.”

It can be fun to get together with friends and family—until someone makes a negative comment about your diabetes.

By Janis Roszler, RD, CDE, LD/N

leave My DIaBEtES alone

24 I HOLIDAY 2012 COSTCO HEALTHY LIVING WITH DIABETES

the next time you are watching your favorite police drama on tv, ask yourself who is the victim? according to a recent study, it may be you.

tv and yoUr healthThe link with television viewing and health is getting a lot of attention lately, in part because of the growing problem of obesity and type 2 diabetes among adults and children in the United States. A recent report combining many of the best and newest studies on this topic, showed a very strong link between the amount of time spent watching TV and type 2 diabetes, heart disease and death.

When they looked at studies of more than

175,000 adults with type 2 diabetes, they found that the risks for heart disease and death increased significantly for every two hours spent watching TV per day. Among people without diabetes, the risk for type 2 diabetes, heart disease and death increased significantly with TV viewing of more than three hours per day. Other studies have shown the risk for obesity in children and teens is also linked to time spent watching TV. Almost ¾ of U.S. children and teens (ages 8 to 18) have a TV in their bedroom. They are also more likely to interact less with their families and friends, sleep less and have more difficulty in school.

Of course, your television does not cause these

problems. But watching TV is a sedentary activity. We don’t even have to get up to change the channel. Most of us settle into a comfortable chair with the remote and only get up to go to the kitchen. TV viewing has been linked to eating more fried foods, processed meat and sugary drinks and eating fewer vegetables, fruits and whole grains. People who smoke tend to do so while watching TV. Although you may sit for long periods of time at a computer or work, it is harder to eat and smoke when your hands and mind are busy. So while your TV may not be killing you, it is probably not helping you reach your goal of managing your diabetes well.

watching how much

you watchYou could simply unplug the TV or cancel your cable subscription, but that is not realistic for most of us. After all, watching TV can be relaxing, enjoyable and informative. Here are some ideas for making it a little healthier, as well.

1. Walk around during every commercial and between programs. This also helps you avoid the many tempting food ads.

2. Watch programs that you really want to see rather than just sitting down and watching whatever you happen to find. It is easy to get involved and lose track of time spent.

3. Use your TV as a way to exercise. There are programs and video games that give you a good workout.

4. Keep snacks on-hand that will help you manage your diabetes rather than get in your way. Turn off the TV while you are eating. Eating in front of the TV is often “mindless eating”—even during meals. It is harder to pay attention to how much you eat or even to enjoy your food.

5. Plan activities with your kids instead of watching TV. Plan a family game or reading night. Or go outside and teach them the games you enjoyed as a child. For more information visit yourdiabetesinfo.org or kidshealth.org.

28Hours per week,

on average, kids 6–11 spend watching TV

32Hours per week,

on average, kids 2–5 spend watching TV

35Hours per week,

on average, adults spend watching TV

by Martha Funnell, Ms, rn, Cde

is your tV kiLLing you?


d healthy living with iabetes · over-the-counter (otc) medicines and supplements even otc...

Documents