Managing Diabetes Through The Holidays

Managing Diabetes Through the Holidays

Hey there! The holidays are just around the corner. Although our holiday gatherings may look a bit different this year, we truly wish you wonderful holiday season. Did you know that November is National Diabetes Awareness Month? For those of us that have prediabetes and diabetes and for those that are focusing on improved health, the holidays can be a time of stress. The temptations can be overwhelming, but our team of Registered Dietitians have some great tips for you to ensure that you are still full of holiday cheer, and can ENJOY your favorite holiday foods. 

Tip #1 You can ALWAYS create a healthier “better for you” version of almost anything.

It is all about selecting the right ingredients. We’ve made it easier to find better-for-you options of all your favorite ingredients through our shelf-tag programs like Food Facts & Dietitian’s Choice – These programs will help guide you towards more nutritious options in every aisle. Items have been hand selected by our team of Registered Dietitians as better-for-you options. Swapping out ingredients in your favorite recipes for some better for you options is a great place to start making small, sustainable changes. Here’s a list of some of our favorite healthier substitutions. 

  • White flour → Whole wheat white flour
  • Mayo, sour cream → Plain, non-fat Greek yogurt
    • Plain, non-fat Greek Yogurt can be used in so many dishes! Check here for more ideas!
  • Egg → 1 Tbsp. Flax + 3 Tbsp. water
  • Vegetable oil → Canola Oil
  • Stick margarine → Land O Lakes Light Butter (tub)
  • Chocolate Chips → 60% Cocoa dark chocolate baking chips
  • Half and half → Fat Free half and half
  • Peanut Butter → Natural Peanut Butter
  • Instead of making a cake or cupcakes use mini cupcake liners to limit portion
  • Pumpkin pie in the can → 100% canned pumpkin puree + add your own spices

Tip #2 It can still taste amazing! Try to be open minded about trying new versions of your favorite recipes.

Still not sure what to make? Check out this great vegetable side dish for Sweet and Spicy Brussels Sprouts.

Tip #3 It’s all about proper portions and moderation. Balance is key.

The first few bites are the most satisfying when compared to the last bites. This is all about being present and mindful when eating. Be sure you are enjoying your time and conversations with family and friends.

Add color to your plate with fruit and vegetables. For individuals with diabetes or prediabetes, focus on your non-starchy vegetables and balancing our your plate with protein, whole grains, and fruit.

You can find so many of our resources for Diabetes on www.celebratemore.com/dietitians –> Resources
           Living with Diabetes: Dietitian’s Tips  
          Counting Carbohydrates – Dietitian’s Tips

Tip #4 Don’t skip meals!

Don’t think you should save your carbs and calories for a dinner or party. It is very important to eat consistent amounts of carbs throughout the day to keep your blood glucose levels more consistent, minimizing those peaks and valleys. It will help you feel better throughout the day, too!

Happy & healthy eating throughout the holiday season!

Peace & wellness,

The Coborn’s Dietitian Team

The Importance of Fruits and Vegetables for Preventing and Managing Diabetes

November is National Diabetes Month and between our Registered Dietitians and our team of Pharmacists we have just the resources you need to help prevent and manage diabetes.

Preventing Diabetes with Fruits and Vegetables

A well-balanced plate full of great nutrition includes fruits and vegetables which provide fiber, vitamins, and minerals. One way to help prevent diabetes is to be sure ½ your plate is full of fruits and vegetables. Remember, all forms of fruits and vegetables can be great choices. Here are a few tips:

 

  • FRESH: All fresh fruits and vegetables are great options. Be sure to get a variety!
  • FROZEN: Choose frozen fruit with no added sugar and frozen vegetables with no added sodium
  • CANNED: Choose canned fruit in 100% juice and canned vegetables with no salt added. For canned vegetables and beans drain and rinse them for 2 minutes to remove additional sodium.
  • DRIED: Choose dried fruit with no sugar added

Managing Diabetes with Fruit and Vegetables

Individuals who are on a diabetic friendly diet should focus balanced carbohydrates. Yes, fruit and some vegetables contain carbohydrates, however they still contain fiber, and plenty of vitamins and minerals. We still need carbohydrates- but the type and the amount are very important. Be sure to talk with your doctor or registered dietitian regarding how many carbohydrates you should have at each meal and snack.

Once you have additional guidance from your doctor or dietitian regarding how to balance carbohydrates at each meal and snack, be sure to check out all our great resources from our team of Registered Dietitians! Our resources can all be found at Celebratemore.com/dietitians and click on Resources.

For questions regarding your medication, ask your pharmacist! Together with the correct medication and a carbohydrate-balanced diet you can be in full control of your diabetes.

For questions, please ASK A DIETITIAN

Wishing you a happy and healthy holiday season,

Amy, RD, LD

National Diabetes Awareness Month

November is National Diabetes Awareness Month

November is here, that means that along with elections, we get to talk about diabetes again. Once again I’ll just provide a brief recap, or overview of diabetes, then highlight some of the things that we are doing in our pharmacies to help patients with diabetes.

What exactly is diabetes?

Diabetes is a progressive disease in which your body is unable to efficiently process sugar to use as energy. Your pancreas makes a hormone called insulin that is used to move sugar from your blood into your cells to use for energy or store for later. When you have diabetes, your body doesn’t make enough insulin or your cells don’t respond to insulin. When this happens, you are unable to get the sugar from your blood into your cells.

There are two main types of diabetes; Type 1 and 2. Type 1 diabetes (formerly known as insulin-dependent or juvenile diabetes) is caused when your own immune system attacks and destroys the cells in the pancreas that produce insulin. Type 2 diabetes is caused by your body not producing enough insulin or your body not responding to the insulin being produced, called insulin resistance.

Is diabetes that big of a problem?

The answer is YES! The most recent statistics reported by the Centers for Disease Control and Prevention (CDC) show that in 2015, it’s estimated that 9.4% (30.3 million) of the U.S. population had diabetes, 1 in 4 didn’t know they had diabetes. With numbers like this, diabetes is a growing epidemic. In the last 20 years, the number of adults diagnosed with diabetes has more than tripled as the American population has aged and become more overweight.

Are you at risk for developing prediabetes or type 2 diabetes?

You’re at risk for developing prediabetes or type 2 diabetes if you:

  • Are overweight
  • Are age 45 or older
  • Have a parent, brother, or sister with type 2 diabetes
  • Are physically active less than 3 times a week
  • Have ever had gestational diabetes (diabetes while pregnant) or given birth to a baby weighing more than 9 pounds

So what can you do to reduce your risk of developing prediabetes or type 2 diabetes?

  • Maintain a healthy weight
  • Lose weight if you’re overweight
  • Regular physical activity – 150 minutes per week
  • Eat healthier

How can we help?

  • We will be offering prediabetes screenings at our pharmacies through the month of November
  • We will also be offering free blood glucose testing at pharmacies this month
  • Having diabetes makes you more likely to contract Hepatitis B and Pneumonia. We offer immunizations for both at our pharmacies (don’t forget your flu shot)
  • Talk to our pharmacy staff about our PharmaSmart program to help monitor your blood pressure
  • Join our RX Savers club for access to affordable medications to treat diabetes
  • Free Glucocard meter and 50 count test strips for $9.99.
  • Dietitian approved, month-long diabetic menu and shopping lists

As always, stop by any of our pharmacies if you want any more information or help with your diabetes concerns. Thanks!

Jason Miller, Pharm. D.
Pharmacy Clinical Program Manager

November is National Diabetes Awareness Month

This week we have a guest blogger, Joseph who’s a Pharmacy Student from Creighton University in Omaha, Nebraska. Also, he’s currently on a management internship with Coborn’s (he has also worked at our pharmacy in Pinecone for a number of years) and was excited for the opportunity to write about November’s topic…Diabetes. Continue reading

Diabetes Awareness Month


Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com

Ashley

Hey all! November celebrates Diabetes Awareness Month! We have written blogs in the past on diabetes basics and have several handouts on diabetes as well. So, for this blog I wanted to do a bit of myth busting in regards to diabetes- my personal favorite. Continue reading

Diabetes Myths Vs. Facts

Myths VS Facts of Diabetes - cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com

Ashley

Happy November! WOW where did the time go… I just remember back to school season and now we are nearing the end of fall!

November celebrates National Diabetes Month, so as one of your Supermarket Dietitians, I am going to provide you with some great resources that include tips from all of our supermarket dietitians, a diabetic shopping list, and an entire month long menu of consistent carb intake at each meal and snacks! How cool is that?! Click here to download the Diabetic Shopping List. We want to make your journey towards better health and nutrition as easy as possible!

Continue reading