Diabetes News – June 2020

June is National Men’s Health Month

Out of the 15 leading causes of death, men lead women in all of them except Alzheimer’s disease, which many men don’t live long enough to develop. On average, men die five years earlier than women.

The Men’s Health Network (MHN) reports that men die at higher rates than women from these 10 causes of death – heart disease, cancer, stroke, chronic obstructive pulmonary disease, accidents, pneumonia and influenza, diabetes, suicide, kidney disease, and chronic liver disease and cirrhosis.

Many of the top 10 causes of death are preventable, and can be treated, if found early. You can start by following these steps.

  • Visit your primary care provider every year
  • Get your cholesterol checked, beginning at age 25 and every five years.
  • Control your blood pressure and cholesterol
  • If you smoke, stop.
  • Increase your physical activity level to 30 minutes per day, most days of the week.
  • Eat more fruits and vegetables and less saturated or trans fats.

Father’s day is the perfect day to try this recipe.

Montreal-Style Steak & Sweet Potato Frites

2 pounds sweet potatoes, peeled
3 tablespoons extra-virgin olive oil, divided
1 teaspoon smoked paprika
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground pepper
¼ cup nonfat plain yogurt
1 tablespoon finely crumbled blue cheese
1 tablespoon minced fresh chives, plus more for garnish
1-1 1/4 pounds flat-iron steak or shoulder petite cut steak, trimmed
2 teaspoons 25% Less Sodium Montreal steak seasoning

Directions

Step 1:

Position racks in upper and lower thirds of oven; preheat to 450 degrees F. Coat 2 large rimmed baking sheets with cooking spray.

Step 2:

Slice sweet potatoes crosswise into 1/4-inch-thick slices. Cut each slice into 1/4-inch-wide fries. Toss with 2 tablespoons oil in a large bowl; add paprika, cumin, salt and pepper and toss again. Divide the fries between the prepared baking sheets, spreading evenly. Bake on the upper and lower racks, stirring the fries and switching the pans halfway, until browned and tender, 25 to 28 minutes.

Step 3:

Meanwhile, combine yogurt, blue cheese and chives in a small bowl.

Step 4:

When the fries are halfway done, heat the remaining 1 tablespoon oil in a large cast-iron skillet over medium-high heat until hot but not smoking. Sprinkle steak with Montreal steak seasoning and cook, turning once, until browned on both sides, 2 to 4 minutes per side for medium. Let rest on a clean cutting board for 5 minutes. Slice crosswise into 1/2-inch-thick pieces and serve with the sweet potato fries and sauce, garnished with more chives, if desired.

This recipe also grills well!

Nutrition Facts

Serving Size: 3 Oz. Steak, 1 Cup Fries & 1 Tbsp. Sauce Each

Per Serving:

396 calories; 18.3 g total fat; 4.8 g saturated fat; 67 mg cholesterol; 673 mg sodium. 991 mg potassium; 30.4 g carbohydrates; 4.9 g fiber; 10 g sugar; 26.8 g protein; 26852 IU vitamin a iu; 13 mg niacin equivalents; 1 mg vitamin b6; 28 mg vitamin c; 19 mcg folate; 112 mg calcium; 3 mg iron; 61 mg magnesium;

Exchanges: 

2 Starch, 3 Lean Meat, 2 Fat

Community offerings: *

* Many community offering have been postponed or canceled as a result of the coronavirus/COVID 19.  Please call the number listed for the event to verify availability, dates and times.

If you have questions regarding Coronavirus/COVID-19 please call 1-833-4-ASK-ODH (1-833-427-5634)

Or, go to https://www.cdc.gov/coronavirus/2019-nCoV/index.html or https://coronavirus.ohio.gov/wps/portal/gov/covid-19/.

Diabetes Empowerment Education Program (DEEP)

COST:

Free

CONTACT:

Tina Elmlinger
419-624-1856

The Diabetes Empowerment Education Program [DEEP] is offered every Wednesday for six weeks. Good attendance is important. This free program is for diabetics, pre-diabetics, and spouses or caregivers of a diabetic.  Residents of Erie County, aged 60 or older, please call 419-624-1856 to register.

Diabetes Support Group – Firelands Regional Medical Center

The Diabetes Support Group presented by Jean Feick CNP,CDE, meets the third Wednesday of each month Sept–November and January-May from 12:00pm –1:00pm.  This meeting is free to the public and no registration is required. Attendees are welcome to purchase lunch in the hospital cafeteria and come to the adjacent Cafeteria Meeting #1.  A different topic will be reviewed each month. If you have questions, please contact the Diabetes Education Department at 419-557-6992.

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Huron Health & Wellness Screening

Dr. Williamson and Rousseau
300 Williams St.
Huron, OH

Saturday, June 11
7:30 AM – 9:30 AM

Norwalk Health & Wellness Screening

Dr. Ruggles
348 Milan Ave
Norwalk, OH

Saturday, July 11
7:30 AM – 9:30 AM

Port Clinton Health & Wellness Screening

Dr. Braniecki and Widmer
3960 East Harbor Road
Port Clinton, OH

Saturday, August 15
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management, but so is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you.

Diabetes News – May 2020

May is Stroke Awareness Month

A stroke happens when the blood supply to part of your brain is suddenly interrupted. Then brain tissue is damaged. Most strokes happen because a blood clot blocks a blood vessel in the brain or neck. A stroke can cause movement problems, pain, numbness and problems with thinking, remembering or speaking. Some people also have emotional problems, such as depression, after a stroke.

If you have diabetes, your chances of having a stroke are 1.5 times higher than in people who don’t have diabetes. But your risk is even greater if:

  • you’re over age 55
  • your family background is African American
  • you’ve already had a stroke or a transient ischemic (ih-SKEE-mik) attack (also called a TIA or a mini-stroke)
  • you have a family history of stroke or TIAs
  • you have heart disease
  • you have high blood pressure
  • you’re overweight
  • you have high LDL (bad) cholesterol and low HDL (good) cholesterol levels
  • you are not physically active
  • you smoke

You can’t change some of these risk factors. But you can lower your chances of having a stroke by taking care of your diabetes and tackling some of the other risk factors, such as losing weight if you’re overweight.

Typical warning signs of a stroke develop suddenly and can include:

  • weakness or numbness on one side of the body
  • sudden confusion or trouble understanding
  • trouble talking
  • dizziness, loss of balance, or trouble walking
  • trouble seeing out of one or both eyes
  • double vision
  • severe headache

If you have warning signs of a stroke, call 9-1-1 right away. Getting treatment as soon as possible after a stroke can help prevent permanent damage to your brain.

For more information on Strokes: https://www.stroke.org/

May is also National Mediterranean Diet Month (which happens to be a heart healthy diet with tons of flavor). A Mediterranean-style diet typically includes:

  • plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
  • olive oil as a primary fat source; and
  • dairy products, eggs, fish and poultry in low to moderate amounts.

Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Fruit is a common dessert instead of sweets.

Greek Chicken Gyro Salad

Servings 2 salads

Ingredients

  • 6cups chopped romaine lettuce
  • 1 8-ounce Chicken Breast sliced or chopped
  • 1 15-ounce can garbanzo beans drained
  • 1cup cherry tomatoes sliced
  • 1cup sliced cucumber
  • 1/2avocado chopped
  • 1/4cup sliced kalamata olives
  • 1/4cup sliced red onion
  • 2pita bread pockets
  • Canola oil spray
  • Paprika
  • 1/4cup extra virgin olive oil
  • 1/4cup red wine vinegar
  • 1clove garlic peeled and minced
  • 2teaspoons oregano
  • 1teaspoon sugar
  • 1/2teaspoon each of kosher salt and freshly ground black pepper
  • Store bought or Homemade Tzatziki sauce for drizzling

Instructions

  1. Add the lettuce to a large serving bowl and top with the sliced chicken, garbanzo beans, tomatoes, cucumber, avocado, olives and red onion.
  2. Cut the pita breads into triangles and spray with canola oil. Sprinkle with paprika and toast until golden. Sprinkle with kosher salt.
  3. To make the dressing add the olive oil, red wine vinegar, garlic, oregano, sugar and salt and pepper to a small canning jar. Top with the lid and shake well until blended and emulsified. Season with more sugar and salt and pepper to taste.
  4. Drizzle the dressing over the salad and toss to taste. Drizzle with the tzatziki as desired.

Homemade Tzatziki sauce

Ingredients

  • ½cucumber , halved with skin and seeds removed
  • 3/4cupGreek Plain Nonfat Yogurt
  • 2cloves garlic , pressed or minced
  • 1tablespoon red wine vinegar
  • 1tablespoon fresh dill , minced
  • Pinchof kosher salt and freshly ground black pepper

Instructions

  1. Prepare the tzatziki sauce by grating the cucumber. Gather the cucumber together and place in a paper towel and press the water out of the shredded cucumber and place in a medium size bowl.
  2. Add the yogurt, garlic, red wine vinegar, fresh dill, kosher salt and freshly ground black pepper and mix well.
  3. Cover and refrigerate for 30 minutes or up to 3 days.

Community offerings: *

* Many community offering have been postponed or canceled as a result of the coronavirus/COVID 19.  Please call the number listed for the event to verify availability, dates and times. If you have questions regarding Coronavirus/COVID-19 please call 1-833-4-ASK-ODH (1-833-427-5634) Or, go to https://www.cdc.gov/coronavirus/2019-nCoV/index.html or https://coronavirus.ohio.gov/wps/portal/gov/covid-19/.


Diabetes Empowerment Education Program (DEEP)

COST:
Free

CONTACT:
Tina Elmlinger
419-624-1856

The Diabetes Empowerment Education Program [DEEP] is offered every Wednesday for six weeks. Good attendance is important. This free program is for diabetics, pre-diabetics, and spouses or caregivers of a diabetic.  Residents of Erie County, aged 60 or older, please call 419-624-1856 to register.

Diabetes Support Group – Firelands Regional Medical Center

The Diabetes Support Group presented by Jean Feick CNP,CDE, meets the third Wednesday of each month Sept–November and January-May from 12:00pm –1:00pm.  This meeting is free to the public and no registration is required. Attendees are welcome to purchase lunch in the hospital cafeteria and come to the adjacent Cafeteria Meeting #1.  A different topic will be reviewed each month. If you have questions, please contact the Diabetes Education Department at 419-557-6992.

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Castalia Health & Wellness Screening

Dr. Kuns
101 South Washington St.
Castalia, OH

Saturday, May 9
7:30 AM – 9:30 AM

Huron Health & Wellness Screening

Dr. Williamson and Rousseau
300 Williams St.
Huron, OH

Saturday, June 11
7:30 AM – 9:30 AM

Norwalk Health & Wellness Screening

Dr. Ruggles
348 Milan Ave,
Norwalk, OH

Saturday, July 11
7:30 AM – 9:30 AM

Port Clinton Health & Wellness Screening

Dr. Braniecki and Widmer
3960 East Harbor Road,
Port Clinton, OH

Saturday, August 15
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management, but so is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you.

Diabetes News – April 2020

APRIL IS NATIONAL STRESS AWARENESS MONTH

And who isn’t a little bit stressed right now?

Diabetes management is a lifelong process. This can add stress to your daily life. Stress can be a major barrier to effective glucose control. Stress hormones in your body may directly affect glucose levels. If you’re experiencing stress or feeling threatened, your body reacts. This is called the fight-or-flight response. This response elevates your hormone levels and causes your nerve cells to fire.

During this response, your body releases adrenaline and cortisol into your bloodstream and your respiratory rates increase. Your body directs blood to the muscles and limbs, allowing you to fight the situation. Your body may not be able to process the glucose released by your firing nerve cells if you have diabetes. If you can’t convert the glucose into energy, it builds up in the bloodstream. This causes your blood glucose levels to rise.

Constant stress from long-term problems with blood glucose can also wear you down mentally and physically. This may make managing your diabetes difficult. There are many healthy ways to decrease your stress.

How to cope with diabetes-related stress

If you’re feeling stressed about your condition, know that you aren’t alone. You can connect with people online or in your community for solidarity and support.

Online support groups

You can often find online support groups that offers helpful tips and a strong community to help you cope. Diabetic Connect is an online resource dedicated to improving your quality of life. It provides articles, recipes, and informative videos.

In-person support groups

For women with diabetes, Diabetes Sisters offers nationwide meetups. The group started in North Carolina and expanded due to popularity. They now offer in-person groups throughout the country. These informal meetings are held on weeknights and typically last for one or two hours.

Defeat Diabetes Foundation provides a listing of peer support groups in all 50 states and the District of Columbia. You even search the directory and submit a listing of your own. The American Diabetes Association also offers local offices focused on education and community outreach.

Therapy

You may feel more comfortable talking with a professional about your stress. A therapist can provide coping mechanisms tailored to your individual situation and give you a safe environment to talk. They may also provide medical advice that online or in-person support groups can’t offer. We offer in-house, quality behavioral health treatment at FHS. If you would like to make an appointment, call 419-502-2803, or fill out our new patient form today.

Purdie, Jennifer. Medically reviewed by Debra Sullivan, PhD, MSN, RN, CNE, COI on April 29, 2016”Stress: How it Affects Diabetes and How to Decrease it”

https://www.healthline.com/health/diabetes-and-stress. Accessed 03/20/2020

When we are stressed, it is easy to turn to foods. The good news is not all foods need to be bad for you to find comfort in them. Try this cheesy bowl of yummies to lift your mood, not your blood sugars.

Steak Taco Bowl

Tender bites of taco-seasoned steak mixed with veggies and queso for a filling, low carb meal.

Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Servings: 4

Ingredients

  • 1Tbsp olive oil divided
  • 1tsp minced garlic
  • 1/2small onion, sliced thinly or 5-6 green onions
  • 8small portobello mushrooms, sliced
  • 1small poblano pepper may use bell pepper
  • salt and pepper
  • 10oz steak, sliced thinly
  • 1Tbsp taco seasoning mix
  • 1/4cup queso melting cheese

Instructions

  1. Heat 1-2 teaspoons olive oil in a medium skillet and add garlic, onions, mushrooms and peppers.  Cook until tender, about 10 minutes. Sprinkle with salt and pepper, as desired. Remove from skillet.
  2. Add taco mix to sliced steak.  Add 1 teaspoon olive oil to skillet and heat over medium.  Add steak and stir fry until brown and cooked- about 1-2 minutes depending on thickness of slices.
  3. Add cooked veggies back to skillet with steak and stir.
  4. Heat queso and pour over steak mixture.

You can also substitute ground beef, chicken or pork in place of the steak.

Nutrition

Calories: 167kcal | Carbohydrates: 3g | Protein: 18g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 50mg | Sodium: 150mg | Potassium: 368mg | Fiber: 1g | Sugar: 2g | Vitamin A: 189IU | Vitamin C: 16mg | Calcium: 57mg | Iron: 2mgabetes Empowerment Education Program (DEEP)

COMMUNITY OFFERINGS:

* It is likely that most, if not all community offering have been postponed or canceled as a result of the coronavirus/COVID 19.  Please call the number listed for the event to verify the date and time.

If you have questions regarding Coronavirus/COVID-19 please call 1-833-4-ASK-ODH (1-833-427-5634)

Or, go to https://www.cdc.gov/coronavirus/2019-nCoV/index.html or https://coronavirus.ohio.gov/wps/portal/gov/covid-19/.

April (DEEP)

WHEN:

April 7, 2020 @ 9:00 am – May 12, 2020 @ 11:00 am

WHERE:

Harborview Apartments
115 Franklin Street
Sandusky, OH

COST:

Free

CONTACT:

Tina Elmlinger

419-624-1856

April (DEEP)

WHEN:

April 8, 2020 @ 6:00 pm – May 13, 2020 @ 8:00 pm

WHERE:

Sandusky Library, Community Meeting Room,
114 W. Adams Street
Sandusky, OH

COST:

Free

CONTACT:

Tina Elmlinger

419-624-1856

The Diabetes Empowerment Education Program [DEEP] is offered every Wednesday for six weeks. Good attendance is important. This free program is for diabetics, pre-diabetics, and spouses or caregivers of a diabetic.  Residents of Erie County, aged 60 or older, please call 419-624-1856 to register.

Diabetes Support Group – Firelands Regional Medical Center

The Diabetes Support Group presented by Jean Feick CNP,CDE, meets the third Wednesday of each month Sept–November and January-May from 12:00pm –1:00pm.  This meeting is free to the public and no registration is required. Attendees are welcome to purchase lunch in the hospital cafeteria and come to the adjacent Cafeteria Meeting #1.  A different topic will be reviewed each month. If you have questions, please contact the Diabetes Education Department at 419-557-6992.

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Norwalk Health & Wellness Screening

Dr. Ruggles
348 Milan Ave. Suite 2
Norwalk, OH

Saturday, April 18
7:30 AM – 9:30 AM

Castalia Health & Wellness Screening

Dr. Kuns
101 South Washington St.
Castalia, OH

Saturday, May 9
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you.

Diabetes News – March 2020

MARCH IS NATIONAL KIDNEY MONTH

Diabetic kidney disease is a type of kidney disease caused by diabetes. Diabetes is the leading cause of kidney disease. About 1 out of 4 adults with diabetes has kidney disease.

The main job of the kidneys is to filter wastes and extra water out of your blood to make urine. Your kidneys also help control blood pressure and make hormones that your body needs to stay healthy.

With diabetes, the small blood vessels in the body are injured. When the blood vessels in the kidneys are injured, your kidneys cannot clean your blood properly. Your body will retain more water and salt than it should, which can result in weight gain and ankle swelling. You may have protein in your urine. Also, waste materials will build up in your blood.

Diabetes also may cause damage to nerves in your body. This can cause difficulty in emptying your bladder. The pressure resulting from your full bladder can back up and injure the kidneys. Also, if urine remains in your bladder for a long time, you can develop an infection from the rapid growth of bacteria in urine that has a high sugar level.

Kidney damage from diabetes can get worse over time. However, you can take steps to keep your kidneys healthy and help slow kidney damage to prevent or delay kidney failure. Kidney failure means that your kidneys have lost most of their ability to function—less than 15 percent of normal kidney function. However, most people with diabetes and kidney disease don’t end up with kidney failure.

Healthy lifestyle habits can help you reach your blood glucose and blood pressure goals. Following the steps below will also help you keep your kidneys healthy:

  • Stop smoking.
  • Make physical activity part of your routine.
  • Stay at or get to a healthy weight.
  • Get enough sleep. Aim for 7 to 8 hours of sleep each night.
  • Take medicines as prescribed
  • Work with a dietitian to develop a diabetes meal plan and limit salt and sodium.

With St. Patrick’s Day this month, treat yourself, family and friends to a delicious, hearty Irish Stew. It includes Lamb (or use Beef if you prefer a more Americanized version), onion, carrots, parsnips and potatoes for an Irish meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 pound of lamb cutlet, bone removed OR (1-1/4 pounds beef, top round) cut into 3/4-inch pieces
  • 3 cloves garlic, minced
  • 1 medium onion, coarsely chopped
  • 3 medium carrots, peeled and cut into 3/4-inch pieces
  • 2 medium parsnips, cut into large chunks (optional)
  • 3 cups low-fat, reduced-sodium beef broth
  • 4 medium russet potatoes, peeled and cut into large chunks
  • 1 tablespoon chopped fresh rosemary
  • 1 leek, coarsely chopped
  • 2 tablespoons chopped fresh parsley

Directions

  • In large pot over medium-high heat, heat oil. Add meat and garlic. Cook, gently stirring until meat is evenly browned.
  • Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
  • Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
  • Serve hot and garnish with parsley, if desired.

Community offerings:

Diabetes Empowerment Education Program (DEEP)

April (DEEP)

WHEN:

April 8, 2020 @ 6:00 pm – May 13, 2020 @ 8:00 pm

WHERE:

Sandusky Library, Community Meeting Room,
114 W. Adams Street, Sandusky, OH

COST:

Free

CONTACT:

Tina Elmlinger
419-624-1856

April (DEEP)

WHEN:

April 7, 2020 @ 9:00 am – May 12, 2020 @ 11:00 am

WHERE:

Harborview Apartments
115 Franklin Street, Sandusky, OH

COST:

Free

CONTACT:

Tina Elmlinger
419-624-1856

The Diabetes Empowerment Education Program [DEEP] is offered every Wednesday for six weeks. Good attendance is important. This free program is for diabetics, pre-diabetics, and spouses or caregivers of a diabetic.  Residents of Erie County, aged 60 or older, please call 419-624-1856 to register.

Diabetes Support Group – Firelands Regional Medical Center

Date: Wednesday, March 18

Time: 12:00-1:00 pm

Location: Firelands Region Medical Center, Main Campus, Cafeteria Meeting #1

The Diabetes Support Group presented by Jean Feick CNP,CDE, meets the third Wednesday of each month Sept–November and January-May from 12:00pm –1:00pm.  This meeting is free to the public and no registration is required. Attendees are welcome to purchase lunch in the hospital cafeteria and come to the adjacent Cafeteria Meeting #1.  A different topic will be reviewed each month. If you have questions, please contact the Diabetes Education Department at 419-557-6992.

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Sandusky Health & Wellness Screening

Firelands Main Campus
1111 Hayes Ave. Sandusky, OH

Saturday, March 7
7:00 AM – 9:30 AM

Norwalk Health & Wellness Screening

Dr. Ruggles
348 Milan Ave. Suite 2,
Norwalk, OH

Saturday, April 18
7:30 AM – 9:30 AM

Castalia Health & Wellness Screening

Dr. Kuns
101 South Washington St.
Castalia, OH

Saturday, May 9
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 67% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you.

Diabetes News – February 2020

February is National American Heart Month

Heart disease is the leading cause of death for both men and women in the United States. 28,291 Erie County adults had been diagnosed with high blood pressure. Locally, Heart Disease was the leading cause of death.* To help prevent heart disease and increase awareness of its effects, Family Health Services is proudly participating in American Heart Month.

(Source: Ohio Public Health Data Warehouse, 2015-2017

What is the link between diabetes, heart disease, and stroke?

Over time, high blood glucose from diabetes can damage your blood vessels and the nerves that control your heart and blood vessels. The longer you have diabetes, the higher the chances that you will develop heart disease.

People with diabetes tend to develop heart disease at a younger age than people without diabetes. In adults with diabetes, the most common causes of death are heart disease and stroke. Adults with diabetes are nearly twice as likely to die from heart disease or stroke as people without diabetes.

The good news is that the steps you take to manage your diabetes also help to lower your chances of having heart disease or stroke. To lower your risk:

Manage your diabetes ABCs

Knowing your diabetes ABCs will help you manage your blood glucose, blood pressure, and cholesterol. Stopping smoking and maintaining a healthy weight if you have diabetes is also important to lower your chances for heart disease.

“A” is for the A1C test. The A1C test shows your average blood glucose level over the past 3 months. This is different from the blood glucose checks that you do every day. The higher your A1C number, the higher your blood glucose levels have been during the past 3 months. High levels of blood glucose can harm your heart, blood vessels, kidneys, feet, and eyes.

The A1C goal for many people with diabetes is below 7 percent. Some people may do better with a slightly higher A1C goal. Ask your health care team what your goal should be.

“B” is for blood pressure. Blood pressure is the force of your blood against the wall of your blood vessels. If your blood pressure gets too high, it makes your heart work too hard. High blood pressure can cause a heart attack or stroke and damage your kidneys and eyes.

The blood pressure goal for most people with diabetes is below 140/90 mm Hg. Ask what your goal should be.

“C” is for cholesterol. You have two kinds of cholesterol in your blood: LDL and HDL. LDL or “bad” cholesterol can build up and clog your blood vessels. Too much bad cholesterol can cause a heart attack or stroke. HDL or “good” cholesterol helps remove the “bad” cholesterol from your blood vessels.

Ask your health care team what your cholesterol numbers should be. If you are over 40 years of age, you may need to take medicine such as a statin to lower your cholesterol and protect your heart. Some people with very high LDL (“bad”) cholesterol may need to take medicine at a younger age.

“S” is for stop smoking. Not smoking is especially important for people with diabetes because both smoking and diabetes narrow blood vessels, so your heart has to work harder.

Since this month is all about the heart, let’s talk about something you are going to love (and it’s good for you).

HEART KABOBS

INGREDIENTS

  • Fruit of choice (such as watermelon, cantaloupe, honeydew, pineapple)

HOW TO MAKE IT

  1. Cut fruit into 1-inch thick slices. Place slices on a cutting board and use a small heart-shaped cookie cutter to cut out as many pieces as possible from each slice.
  1. Thread four heart-shaped fruit pieces onto a skewer, craft stick, or cake pop stick, starting at the bottom of each heart and poking through the top.

Try serving with a side of vanilla Greek yogurt and get a protein and calcium bonus. Even the pickiest eaters won’t turn down these pretty kabobs in conversation-heart candy colored treats!

Community Offerings:

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Huron Health & Wellness Screening

Drs. Williamson and Rousseau
300 Williams Street Huron, OH
Saturday, February 15
7:30 AM – 9:30 AM

Sandusky Health & Wellness Screening

Firelands Main Campus
1111 Hayes Ave. Sandusky, OH
Saturday, March 7
7:00 AM – 9:30 AM

Norwalk Health & Wellness Screening

Dr. Ruggles
348 Milan Ave, Suite 2, Norwalk, OH
Saturday, April 18
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you.

Diabetes News – December 2019

December is National Drunk and Drugged Driving Prevention Month

Almost everybody loves holiday parties. But drinking and driving can make that festive time deadly for drivers, passengers, and pedestrians. December’s National Drunk and Drugged Driving Prevention Month has a high fatality rate due to people driving under the influence of alcohol, drugs, or both. According to the National Safety Council, over 40,000 people died in alcohol-related traffic accidents last year, so this year, stay safe during the holidays. If you are a diabetic, there are some additional things you should know about alcohol use.

Diabetes, Alcohol, and Social Drinking

People with diabetes should be particularly cautious when it comes to drinking alcohol because alcohol can make some of the complications of diabetes worse. First of all, alcohol impacts the liver in doing its job of regulating blood sugar. Alcohol can also interact with some medications that are prescribed to people with diabetes. Even if you only rarely drink alcohol, talk with your healthcare provider about it so that he or she knows which medications are best for you.

Here’s what you need to know:

  1. Alcohol interacts with diabetes medications

Alcohol can cause blood glucose levels to rise or fall, depending on how much you drink. Some diabetes pills (including sulfonylureas and meglitinides) also lower blood glucose levels by stimulating the pancreas to make more insulin. Combining the blood-sugar-lowering effects of the medication with alcohol can lead to hypoglycemia or “insulin shock,” which is a medical emergency.

  1. Alcohol prevents your liver from doing its job

The main function of your liver is to store glycogen, which is the stored form of glucose, so that you will have a source of glucose when you haven’t eaten. When you drink alcohol, your liver has to work to remove it from your blood instead of working to regulate blood sugar, or blood glucose. For this reason, you should never drink alcohol when your blood glucose is already low.

  1. Never drink alcohol on an empty stomach

Food slows down the rate at which alcohol is absorbed into the bloodstream. Be sure to eat a meal or snack containing carbohydrates if you are going to drink alcohol.

  1. Always test blood sugar before having an alcoholic beverage

Alcohol impairs your liver’s ability to produce glucose, so be sure to know your blood glucose number before you drink an alcoholic beverage.

  1. Alcohol can cause hypoglycemia

Within a few minutes of drinking alcohol, and for up to 12 hours afterward, alcohol can cause your blood glucose level to drop. After consuming alcohol, always check your blood glucose level to make sure it is in the safe zone. If your blood glucose is low, eat a snack to bring it up.

  1. You can save your life by drinking slowly

Drinking too much alcohol can make you feel dizzy, sleepy, and disoriented—the same symptoms as hypoglycemia. Be sure to wear a bracelet that alerts people around you to the fact that you have diabetes, so that if you start to behave like you are intoxicated they know that your symptoms could be caused by hypoglycemia. If you are hypoglycemic, you need food and/or glucose tablets to raise your blood glucose level.

  1. You can save your life by knowing your limit

Your healthcare provider will tell you how much alcohol is safe for you to drink. Depending on your health condition, that may mean no alcohol at all. In some cases, women with diabetes may have no more than one alcoholic beverage a day. Men should have no more than two.

Try this recipe!

Almond Butter Chocolate Truffles 

Ingredients

1 Cup unsalted, creamy almond butter

1/4 cup unsalted almonds

1 cup rolled oats

1 tablespoon honey

1/4 teaspoon kosher salt

1 teaspoon coconut oil

4 ounce dark chocolate 70-85% cacao

How to Make It

Step 1

Line a baking sheet or glass dish that can fit in your fridge with parchment paper. Blend almond butter, almonds, oats, and honey in a food processor. Once fully combined, roll into 1/2 inch balls. Place the balls on the baking sheet or in the dish, and let the truffles cool for 15 minutes in the fridge.

Step 2

Melt dark chocolate and coconut oil over a double broiler, or microwave on high in 20 second increments until the chocolate is melted and smooth. Cover the truffles with the melted chocolate and add any toppings.

Step 3

Freeze for 30 minutes to harden the chocolate. Remove from freezer, and store in your fridge. Enjoy!

So there you have it—there’s no need to fret over the holiday spread. Try adding this recipe to your holiday dinner. The entire family will have no problem digging into this mouthwatering dish.

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Vermilion Health & Wellness Screening

Dr. Rogers
1605 State Route 60
Vermilion, OH

Thursday, December 12
7:30 AM – 9:30 AM

Castalia Health & Wellness Screening

Dr. Kuns
101 South Washington Street
Castilia, OH

Saturday, January 18
7:30 AM – 9:30 AM

Huron Health & Wellness Screening

Drs. Williamson and Rousseau
300 Williams Street
Huron, OH

Saturday, February 15
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you.

 

*sources: diabetes.org, nationaltoday.com, cookinglight.com, diabeticgourmet.com

Diabetes News – November 2019

November is Diabetes Awareness Month

Consider that while almost 30 million people in the U.S. have some form of diabetes, one in four don’t even realize they’re walking around with the disease. National Diabetes Month is an annual event each November to boost awareness about the risk factors, symptoms, and types of diabetes. If you’ve been recently diagnosed with either Type 1 or Type 2, or if you are considered pre-diabetic, hear the stories, check out the latest research, and connect with others who can help you on your journey to live a healthier life.

There are two main conditions

Type 1 diabetes occurs when the body can’t produce insulin, a hormone in the pancreas that breaks down carbohydrates into blood sugar or glucose, for energy. Insulin therapy helps the pancreas to function normally. Many children suffer from Type 1 diabetes although it can affect people of any age or background. Type 2 diabetes is the most common form of the disease where the body is unable to process our internal insulin well enough to keep blood sugar at normal levels.

Know your risk factors

You may be predisposed to Type 2 diabetes if you are overweight, older than 45, your parent had Type 2 diabetes, you barely exercise each week, and you have been diagnosed with prediabetes. Losing weight is a key preventive measure. With a 10-14 pound weight loss, you can improve your chances of avoiding or even beating diabetes. Try to exercise about 30 minutes a day, five times per week.

How to Observe National Diabetes Month

1.    Commit to a healthier lifestyle

Discover ways that you can live a little healthier by reviewing your habits. Are you getting enough sleep? Fatigue can cause a resistance to the insulin your body needs — and daytime tiredness can stop you from getting some life-saving exercise. Drink more water because dehydration keeps your body from functioning well. Be adventurous and add some new veggies and fruits to your diet to help keep those hunger pangs at bay.

2.    Assemble a “sick day” kit

It pays to be ready for those days when your diabetes or some other illness gets you down. With a “sick day” kit, you’ll be prepared in case you need to stay home and recuperate or head out to see your doctor. Some of the items in your kit may include blood glucose monitoring supplies, ketone test strips, glucose tablets or gel, a thermometer, hand sanitizer, an alarm clock or timer to stay on top of your glucose levels, and soft tissues. It’s your list so tailor it for your needs.

3.    Create a small cookbook

There are restrictions on what people with diabetes can eat. But that shouldn’t stop you from enjoying tasty treats. Scour special cookbooks and websites designed for diabetics and experiment with recipes. Choose from delicious ice cream cakes using light sugar, reduced-fat whipped toppings, sugar-free hot fudge sauce, or low-cal casserole because you don’t have to suffer with less flavor because of diabetes.

And speaking of cookbook and recipes…

Thanksgiving is a wonderful time of year for family to spend time together—and enjoy an indulgent meal. But for the 30 million Americans who live with type 2 diabetes, a spread of carb-heavy foods and sugary desserts can make managing blood sugar spikes difficult.

Of course, it can be even harder than usual to stick to a diabetes-friendly diet when all of your friends and family are chowing down on your mom’s homemade stuffing and pumpkin pie. However, it’s important to remember that you can enjoy the feast, too—it’s all about moderation.

So how do you let yourself indulge without going overboard? Keep these tips in mind before your feast:

Pile on the protein. Foods that are low-carb and high-protein will be the best options. Your body digests protein more slowly, thus creating less of an impact on your blood sugar levels. Go for the turkey first!

Choose the right carbs. Carbs that come from high-quality, plant-based sources such as quinoa, sweet potatoes, winter squash, and berries come with fiber, which helps food digest slower. Limit the added sugar.

Keep your portion sizes in check. After all, there will be leftovers. Quantity and portion sizing will be the most important factor in keeping your blood-sugar levels balanced through the holidays.

Make smart swaps. You can make tiny changes to almost any recipe to make it more diabetes-friendly. For example, when making baked goods or desserts, substitute a healthier type of flour. Coconut and almond flours can be especially helpful in lowering the carbs, but whole wheat, oat, and chickpea flours will also add higher-quality carbs compared to white flour, creating a more diabetes-friendly dish.

Get moving. If you do overeat (hey, we are all human!), try going for a walk after the big meal, which will help prevent a blood sugar spike.

So there you have it—there’s no need to fret over the holiday spread. Try adding this recipe to your holiday dinner. The entire family will have no problem digging into this mouthwatering dish.

Roasted Brussels Sprouts Salad with Maple Butternut Squash, Pumpkin Seeds, and Cranberries

Prep Time 20 minutes

Cook Time 20 minutes

Total Time 40 minutes

Servings 8 servings

Calories 232 kcal

Ingredients

Roasted Brussels Sprouts:

  • 3cups Brussels sprouts , ends trimmed, yellow leaves removed
  • 3tablespoons olive oil
  • Saltto taste

Roasted Butternut Squash:

  • 1 1/2lb butternut squash peeled, seeded, and cubed into 1-inch cubes (Yields about 4 cups of uncooked cubed butternut squash)
  • 2tablespoons olive oil
  • 3tablespoons maple syrup
  • ½teaspoon ground cinnamon

Other Ingredients:

  • 1/2cups pumpkin seeds
  • 1cup dried cranberries
  • 3/4 cups of nuts (whole or chopped, walnut or pecan work well)

Instructions

Roasted Brussels sprouts:

  1. Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
  2. Make sure Brussels sprouts have trimmed ends and yellow leaves are removed. Then, slice all Brussels sprouts in half. In a medium bowl, combine halved Brussels sprouts, 2 tablespoons of olive oil, salt (to taste), and toss to combine. Place onto a foil-lined baking sheet, cut side down, and roast in the oven at 400 F for about 20-25 minutes. During the last 5-10 minutes of roasting, turn them over for even browning, the cut sides should be nicely and partially charred but not blackened (see my photos).

Roasted butternut squash:

  1. Preheat oven to 400 F. Lightly grease the foil-lined baking sheet with 1 tablespoon of olive oil.
  2. In a medium bowl, combine cubed butternut squash (peeled and seeded),1 tablespoon of olive oil, maple syrup, and cinnamon, and toss to mix.
  3. Place butternut squash in a single layer on the baking sheet. Bake for 20-25 minutes, turning once half-way through baking, until softened.
  4. Note: You can roast both Brussels sprouts and butternut squash on 2 separate baking sheets at the same time, on the same rack in the oven – that’s what I did.

Assembly:

  1. In a large bowl, combine roasted Brussels sprouts, roasted butternut squash, pumpkin seeds, cranberries, and nuts. Mix to combine.

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Clyde Health & Wellness Screening

Clyde Urgent Care
1470 W. McPherson Hwy
Clyde, OH

Saturday, November 9
7:30 AM – 9:30 AM

Vermilion Health & Wellness Screening

Dr. Rogers
1605 State Route 60
Vermilion, OH

Thursday, December 12
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you.

 

*sources: diabetes.org, nationaltoday.com, cookinglight.com, diabeticgourmet.com

Diabetes News – October 2019

October is National Blindness Awareness Month

In August we acknowledged National Eye Exam Month and to re-cap: Diabetes is the leading cause of preventable new onset blindness in working-age adults. Diabetic retinopathy is the most common eye disease for people with diabetes. It occurs when the small blood vessels in the eye are damaged by high levels of glucose in the blood. Anyone with type 1 or type 2 diabetes can have diabetic eye disease and not know it, as it is painless and often has no symptoms until very advanced stages. The earlier it is diagnosed the more effective the treatment. With appropriate care you can reduce the risk of blindness and increase your chances of preserving sight.

Clinical guidelines recommend you take a three-pronged approach to preserving your vision:

  1. Maintain excellent A1C and blood glucose levels.
  2. Keep your blood pressure and other health factors, such as your cholesterol, in check.
  3. Make sure you get your eyes checked YEARLY through a dilated eye exam (an exam in which the doctor places drops in your eyes) or specially validated photographs of your retinas (the inside of the eyes).

October is also Breast Cancer Awareness Month

Breast cancer doesn’t discriminate. ​Although breast cancer is more prevalent among American white women, African-American women tend to die from the disease more often. Overall, only one percent of American males are diagnosed with breast cancer, but African-American men just like women in their community, are more prone to die from the disease. An estimated 2,670 men will be diagnosed with breast cancer this year in the United States and approximately 500 will die. 1 in 8 women in the United States will develop breast cancer in her lifetime. Breast cancer is the most common cancer in American women, except for skin cancers.

A risk factor is anything that increases your chances of getting a disease, such as breast cancer. But having a risk factor, or even many, does not mean that you are sure to get the disease. Certain breast cancer risk factors are related to personal behaviors, such as diet and exercise. Other lifestyle-related risk factors include decisions about having children and taking medicines that contain hormones.

Lifestyle-related Breast Cancer Risk Factors include:

  • Drinking Alcohol – The American Cancer Society recommends that women who drink have no more than 1 drink a day.
  • Being Overweight or Obese – being overweight after menopause is more strongly linked with an increased risk of hormone receptor-positive breast cancer, whereas some research suggests that being overweight before menopause might increase your risk of the less common triple-negative breast cancer.
  • Not being physically active – The American Cancer Society recommends that adults get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity activity each week (or a combination of these), preferably spread throughout the week.

For women:

  • Not having children – Women who have not had children or who had their first child after age 30 have a slightly higher breast cancer risk overall.
  • Not breastfeeding -breastfeeding may slightly lower breast cancer risk, especially if it’s continued for a year or more
  • Birth Control – Some birth control methods use hormones, which might increase breast cancer risk.
  • Hormone therapy after menopause – Use of combined hormone therapy after menopause increases the risk of breast cancer
  • Breast Implants -implants have not been linked with an increased risk of the most common types of breast cancer. However, they have been linked to a rare type of non-Hodgkin lymphoma called breast implant-associated anaplastic large cell lymphoma (BIA-ALCL)

Many of these risk factors overlap with diabetic risk factors/preventions. Higher insulin levels have been linked to some cancers, including breast cancer. Managing your diabetes by keeping a healthy insulin level and lifestyle, you may also lessen your risk factors for breast cancer. Breast cancer is sometimes found after symptoms appear, but many women with breast cancer have no symptoms. This is why regular breast cancer screening is so important. Talk to you PCP about risk factors, screenings and other things you can do for disease prevention and/or treatment.

October is ALSO Pumpkin-Everything Mont!  So give this recipe a try. It is packed full of taste and is healthy enough for breakfast (and yummy enough for a dessert).

Pumpkin Muffins

  • Prep Time:10 mins
  • Cook Time:23 mins
  • Total Time:33 minutes
  • Recipe yields 12 muffins.

INGREDIENTS

  • 1/3 cup canola oil
  • 1/2 cup honey
  • 2 eggs, at room temperature
  • 1 cup pumpkin purée
  • 1/4 cup milk
  • 2 teaspoons pumpkin spice blend (or 1 teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground nutmeg, and ¼ teaspoon ground allspice or cloves)
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1 3/4 cups all-purpose flour
  • 1/3 cup old-fashioned oats, plus more for sprinkling on top
  • Optional: ½ C cranberries, chopped nuts, or chocolate chips

INSTRUCTIONS

  1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius). Grease all 12 cups of your muffin tin with butter or non-stick cooking spray.
  2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs, and beat well. Add the pumpkin purée, milk, pumpkin spice blend, baking soda, vanilla extract and salt.
  3. Add the flour and oats to the bowl and mix with a large spoon, just until combined (a few lumps are ok). If you’d like to add any additional mix-ins***, like nuts, chocolate or dried fruit, fold them in now.
  4. Divide the batter evenly between the muffin cups. Sprinkle the tops of the muffins with about a tablespoon of oats, followed by a light sprinkle of raw sugar and/or pumpkin spice blend if you’d like. Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
  5. Place the muffin tin on a cooling rack to cool. These muffins are delicate until they cool down. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan.
  6. These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Castalia Health & Wellness Screening

Dr. Kuns office
101 South Washington
Castalia, OH

Saturday, October 19
7:30 AM – 9:30 AM

Clyde Health & Wellness Screening

Clyde Urgent Care
1470 W. McPherson Hwy
Clyde, Oh

Saturday, November 9
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you, including programs such as DEEP.

Diabetes Empowerment Education Program – DEEP

Just in! One more class has been added for this year.

Oct. 10, 17, 24, 31, Nov. 7 and 14

(Thursday afternoons) 2:30pm to 4:30pm

Perkins Township Hall
2610 Columbus Ave.
Sandusky, OH 44870

COST:

Free

CONTACT:

Serving Our Seniors /Tina Elmlinger

419-624-1856

The presenter is Tina Elmlinger, Healthcare Advocate Trainer. Classes are held once a week for six weeks for Erie County residents who are aged 60 or older and are pre-diabetic or diabetic. A spouse or caregiver may also attend. Advanced registration is required, 419-624-1856. Please call and leave your name, phone number and the name of the program you wish to attend. If the class is cancelled, you will be notified.

Diabetes News – Sept 2019

September is National Cholesterol Education Month

What is cholesterol?

Cholesterol is a waxy, fat-like substance found in your body and many foods. Your body needs cholesterol to function normally and makes all that you need. Too much cholesterol can build up in your arteries. After a while, these deposits narrow your arteries, putting you at risk for heart disease and stroke.

How does diabetes affect cholesterol?

Diabetes tends to lower “good” cholesterol levels and raise triglyceride and “bad” cholesterol levels, which increases the risk for heart disease and stroke. This common condition is called diabetic dyslipidemia. Diabetic dyslipidemia means your lipid profile is going in the wrong direction. It’s a deadly combination that puts patients at risk for premature coronary heart disease and atherosclerosis. Studies show a link between insulin resistance, which is a precursor to type 2 diabetes, and diabetic dyslipidemia, atherosclerosis and blood vessel disease. These conditions can develop even before diabetes is diagnosed.

If you have high cholesterol, what can you do to lower it?

You can lower your cholesterol levels through lifestyle changes:

  • Low-fat and high-fiber food (Eat more fresh fruits, fresh vegetables, and whole grains).
  • For adults, getting at least 2 hours and 30 minutes of moderate or 1 hour and 15 minutes of vigorous physical activity a week. For those aged 6-17, getting 1 hour or more of physical activity each day.
  • Maintain a healthy weight.
  • Don’t smoke or quit if you smoke.

In addition, your doctor may prescribe medications to treat your high cholesterol.

To be smarter about what you eat, you’ll may need to pay more attention to food labels. As a starting point:

  • Know your fats. Knowing which fats raise LDL (bad) cholesterol and which ones don’t is key to lowering your risk of heart disease.
  • Cooking for lower cholesterol. A heart-healthy eating plan can help you manage your blood cholesterol level.

Here is a recipe that is heart and diabetic friendly, as well as simple and delicious!

Italian chicken and vegetable packet  (Serves 4)

Ingredients

  • 4 skinless, boneless chicken breast, about 3 ounces
  • 2 cup diced zucchini
  • 2 cup scrubbed and diced potato
  • 1 cup diced onion
  • 1 cup sliced baby carrots
  • 1 cup sliced mushrooms
  • 1/2 teaspoon garlic powder
  • 1 teaspoon Italian seasoning or oregano

Directions

Heat oven to 350 F.

Cut off a 12-inch sheet of heavy-duty aluminum foil or parchment paper. Fold the foil or parchment paper in half, unfold and spray with cooking spray.

For each packets: Center the chicken breast on the sheet. Top with 1/4: zucchini, potato, onion, carrots and mushrooms. Sprinkle garlic powder and Italian seasoning on the chicken and vegetables.

Bring the foil together and make small, overlapping folds down the length of the packet to seal. Twist the two ends several times to make a tight seal so the liquid won’t escape during cooking.

Place the packet on a cookie sheet and bake for 45 minutes, until chicken and vegetables are tender.

*This recipe may also be prepared on the grill. Use heavy-duty aluminum foil and place it off to the side of the flame. Turn midway through the cooking time.

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Sandusky Health & Wellness Screening
Firelands Main Campus
1111 Hayes Ave. Sandusky, OH

Saturday, September 14
7:00 AM – 9:30 AM

Castalia Health & Wellness Screening

Dr. Kuns office
101 South Washington
Castalia, OH

Saturday, October 19
7:30 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you, including programs such as DEEP.

Diabetes Empowerment Education Program – DEEP

Just in! One more class has been added for this year.

Oct. 10, 17, 24, 31, Nov. 7 and 14

(Thursday afternoons) from 2:30pm to 4:30pm
Perkins Township Hall
2610 Columbus Ave.
Sandusky, OH 44870

COST:

Free

CONTACT:

Serving Our Seniors /Tina Elmlinger

419-624-1856

The presenter is Tina Elmlinger, Healthcare Advocate Trainer. Classes are held once a week for six weeks for Erie County residents who are aged 60 or older and are pre-diabetic or diabetic. A spouse or caregiver may also attend. Advanced registration is required, 419-624-1856. Please call and leave your name, phone number and the name of the program you wish to attend. If the class is cancelled, you will be notified.

For additional date and locations contact Serving Our Seniors at 419-624-1856.

Diabetes News – August 2019

August is National Eye Exam Month

Diabetes is the leading cause of preventable new onset blindness in working-age adults. Diabetic retinopathy is the most common eye disease for people with diabetes. It occurs when the small blood vessels in the eye are damaged by high levels of glucose in the blood. Anyone with type 1 or type 2 diabetes can have diabetic eye disease and not know it, as it is painless and often has no symptoms until very advanced stages. The earlier it is diagnosed the more effective the treatment. With appropriate care you can reduce the risk of blindness and increase your chances of preserving sight.

Clinical guidelines recommend you take a three-pronged approach to preserving your vision:

  1. Maintain excellent A1C and blood glucose levels.
  2. Keep your blood pressure and other health factors, such as your cholesterol, in check.
  3. Make sure you get your eyes checked YEARLY through a dilated eye exam (an exam in which the doctor places drops in your eyes) or specially validated photographs of your retinas (the inside of the eyes).

Although diabetes is the leading cause of adult-onset blindness, the good news is that vision loss due to diabetic retinopathy can be prevented. Take charge of your eye health and make sure that an annual dilated eye exam is part of your comprehensive treatment plan.

August is also great grilling weather! This recipe is definitely worth trying. Use the vegetables recommended in the recipe or switch it up with something fresh from the garden or the farmer’s market.

Summer Steak Kabobs

Ingredients

  • ½ cup canola oil
  • ¼ cup soy sauce
  • 3 tablespoons honey
  • 2 tablespoons white vinegar
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1-1/2 pounds beef top sirloin steak, cut into 1-inch cubes
  • 1/2 pound whole fresh mushrooms
  • 2 medium onions, cut into wedges
  • 1 medium sweet red pepper, cut into 1-inch pieces
  • 1 medium green pepper, cut into 1-inch pieces
  • 1 medium yellow summer squash, cut into 1/2-inch slices
  • Hot cooked rice – your favorite kind will work just fine

Directions

  • In a large bowl, combine first six ingredients. Add beef; turn to coat. Cover and refrigerate 8 hours or overnight.
  • On 12 metal or soaked wooden skewers, alternately thread beef and vegetables; discard marinade. Grill kabobs, covered, over medium heat until beef reaches desired doneness, 10-12 minutes, turning occasionally. Serve with rice. ENJOY!

COMMUNITY OFFERINGS:

HEALTH & WELLNESS SCREENING – offered by Firelands Regional Medical Center

You must Pre-register for all Lab Work at 419-557-7840.

Port Clinton Health & Wellness Screening

Drs. Braniecki and Dr. Widmer
3960 East Harbor Road
Port Clinton, OH
Saturday, August 17
7:30 AM – 9:30 AM

Sandusky Health & Wellness Screening

Firelands Main Campus
1111 Hayes Ave. Sandusky, OH
Saturday, September 14
7:00 AM – 9:30 AM

Health & Wellness Screenings include:

  • Complete Blood Count with Metabolic & Lipid Panel (No Eating or Drinking for 12 Hours – Water Allowed – includes liver and kidney function studies, fasting blood sugar, thyroid, cholesterol, HDL/LDL and triglyceride levels along with a complete blood count.) – $45;
  • Hemoglobin A1C (A three month report card on how well your blood sugars have been running. A test used to diagnose diabetes and/or to evaluate how well your treatment plan is working.) – $25;
  • PSA (Prostate Specific Antigen)- $30;
  • Vitamin D – $35;
  • TSH – $25

Diet and exercise are an essential part of diabetes management. So is routine testing.

The A1C test—also known as the hemoglobin A1C or HbA1c test—is a simple blood test that measures your average blood sugar levels over the past 3 months. It’s one of the commonly used tests to diagnose prediabetes and diabetes, and is also the main test to help you and your health care team manage your diabetes. Higher A1C levels are linked to diabetes complications, so reaching and maintaining your individual A1C goal is really important if you have diabetes.

Last quarter, 68% of our diabetic patients had an A1C of less than 9%. Talk with your provider to discuss the right options for you, including programs such as DEEP.

Diabetes Empowerment Education Program – DEEP

No classes available at this time. Classes will start again next year. Dates will be posted here later this fall.

COST:

Free

CONTACT:

Serving Our Seniors /Tina Elmlinger

419-624-1856

The presenter is Tina Elmlinger, Healthcare Advocate Trainer. Classes are held once a week for six weeks for Erie County residents who are aged 60 or older and are pre-diabetic or diabetic. A spouse or caregiver may also attend. Advanced registration is required, 419-624-1856. Please call and leave your name, phone number and the name of the program you wish to attend. If the class is cancelled, you will be notified.

For additional date and locations contact Serving Our Seniors at 419-624-1856.