Pantry Makeover What To Toss, What To Stock, And What To Make

Parental GuidanceIs your child newly diagnosed? Here's a crash courseto help you manage By Gina ShawASKYourDoctorHow does mydiabetes careteam work?What do youconsider gooddiabetes controlfor my child?What areour goals formanaging thedisease?When do Iabsolutely needto call a doctorright away? Whenshould I takemy child to theemergency room?How do I reachsomeone foradvice? Whatabout afterhours?Read How to ManageYour Kid's Type 1Diabetes atWebMD.com.learn how onpage 36 Health Information fromIf your child has recently been diagnosedwith type 1 diabetes, your whole familymay be in shock. Now, you’ve entered a newworld of blood glucose checks, hemoglobinA1c levels, insulin shots, and finger pokes.“It will take a lot of education to learnhow to manage the disease, but you cando it,” reassures Bonita Franklin, MD, apediatric endocrinologist at NYU LangoneMedical Center. She outlines key pointsparents need to know.It’s not your fault. Many parents feelguilty and think, “Oh, I fed my child wrong,”or “I gave type 1 to my child because it runsin my family.” A genetic component doesexist but it’s complex, and doctors don’tunderstand the environmental triggers verywell either. If scientists don’t know whatto do to prevent this condition, parentscertainly don’t. Reassure your child that it’snot his fault either.Your child can have a normal life. He’llbe able to go to school, play sports, get ajob—everything you want for him.You can handle this. You, your child, andthe rest of the family will learn what youneed to do, and your diabetes care team willprovide backup for you.You need a “home team” in additionto the diabetes care team at your medicalcenter. This includes key close familymembers, friends, teachers, school nurses,babysitters, coaches, and camp counselors.Anyone who is closely involved in yourchild’s life needs to be educated aboutdiabetes and what your child needs.After you gain confidence about handlingdiabetes, you become an educator for theother people in your child’s life.Do diabetes together. Nutrition for achild with type 1 diabetes requires a lot ofknowledge and self-control. Families who dobest tend to be the ones in which everyoneadopts the same diet.Encourage independence. Olderchildren—elementary school age and up—can begin to do some of their own diabetesregimen themselves, with monitoring.Reviewed by Brunilda Nazario, MD, WebMD Lead Medical EditorSpring 2015Robbins/Glow ImagesWhatprofessionals willbe caring formy child?

food IQShiftChangeWant to see bigchanges in yourweight and bloodsugar numbers?Fill up on fiber.High-fiber foodskeep your bloodsugar steady andfill you up soyou won’t be astempted by lesshealthy options.Take 10. Stretchfor 10 minutes inthe morning, takea 10-minute walkduring lunch, anddo 10 minuteswith weights inthe evening.Watch the Three MostImportant ThingsYou Can Do video atWebMD.com.learn how onpage 3Spring 2015Waist WatchDropping pounds improves blood sugar levels.Here's how to do it right By stephanie watsonOne of the best ways to manage diabetesis to lose weight. Dial back just a few digitson your bathroom scale, and you’ll get yourblood sugar levels more in check and feelbetter overall.Weight loss doesn’t have to be dramaticto yield big results. “What we found in ourresearch was that when people lose around7% of their body weight, their insulinsensitivity improves by 57%,” says OsamaHamdy, MD, PhD, medical director of theObesity Clinical Program at the JoslinDiabetes Center and author of The DiabetesBreakthrough.So if you weigh 200 pounds, losingjust 14 pounds will make a difference.When it comes to diet, the key isto strike the right balance betweencarbohydrates, fats, and protein. “Cuttingthe carbohydrates is the No. 1 way to loseweight,” Hamdy says. “Carbohydrates causethe pancreas to release insulin.” Carbsshould make up no more than 45% orso of daily calories for most people withdiabetes, but check with your doctorbecause your target might differ basedon your weight, activity level, and whichmedicines you take. When choosing carbs,pick ones that won’t make your blood sugarspike—high-fiber fruits and vegetables andwhole grains, rather than pastries andwhite bread.Another goal is to lower your dailycalorie count, but not by skimping onprotein. You need protein to maintainmuscle, which helps you maximize yourcalorie-burning potential. At least 20% to30% of your plate should be made up of leanprotein sources like fish, tofu, and skinlessgrilled chicken breast.You also need some fat in your diet—itshould contribute about 30% to 40% to yourdaily calories—but the type of fat you eatmatters. Unsaturated fats from foods likenuts, avocado, fish, flaxseeds, and canolaoil are much better bets than saturated andtrans fats from meat and fried foods.Pair diet with its partner in weightloss—exercise. “If people would like to loseweight, they should get 300 minutes ofexercise per week,” Hamdy says. Split thosefive hours between aerobics and strengthtraining, both of which help your body trimdown and use insulin more effectively.Malerapso/Getty ImagesListen to yourhunger scale.Before you eatanything, assesshow you feel. Areyou truly hungry?Then have a biteto eat. Do youfeel satisfied orstuffed? Step awayfrom the table.Reviewed by Arefa Cassoobhoy, MD, MPH, WebMD Medical EditorHealth Information from7

fitness mattersShort StopSnackBreakThese tips fromfitness expertFitz Koehler willhelp you squeezeexercise “snacks”into your workday.Control your blood sugarwith quick workoutsseveral times a daySam Bloomberg-Rissman/Glow ImagesBy Kara Mayer RobinsonSometimes nibbling is better than gorging.A new study suggests that several shorterbouts of exercise, done before meals, can begood for blood sugar control. The results,published in Diabetologia, are from just onestudy—more research is needed. But expertssay divvying up your workouts into exercise“snacks” can be good for you.“You can build the same amount ofstrength and burn the same amount ofcalories by doing it in chunks,” says fitnessexpert Fitz Koehler, MS, member of theUniversity of Florida Diabetes Institute’sleadership council. Koehler explains how toswap long workouts for shorter sessions.Hit your totals. Break it up how you want.Chunks of five to 25 minutes are fine. Just besure they add up to 45 minutes of exercise aday, five to six days a week.Take your pick. Both aerobic exercise andstrength training can be broken into chunks.Walk, dance, or try a fitness video game. Tryshort bursts of squats or lunges, push-ups,or dumbbell work. The trick is to choose anexercise that doesn’t require a change ofclothes.Start small. Aim big, but start with short,easy segments. Then gradually ramp up asyou get more fit. Slow and steady is the bestway to pump up your fitness level.But don’t be afraid to aim high. “Iwork with people who have diabetes andrun marathons, enter strength-trainingcompetitions, do CrossFit, and do Zumba,”Koehler says. “You can do anything you wantto do. You just have to be better at managingyour exercise.”Bring your phonecall on the go.“If I have a phoneconference that’smore than 10minutes, I’ll takethe call on mytreadmill or whilewalking around theblock,” Koehlersays.Time it right. For blood sugar control,the study suggests the best time to exerciseis before your main meals. But it’s OK toexercise when it feels right for you. “It’s verypersonal,” Koehler says. Some people areuncomfortable eating before a workout. Forothers, it’s a must.Check your glucose levels. Exercise willaffect your numbers. Ask your doctor forguidelines and stick to that range. Check bloodsugar before and after you exercise, and havean action plan in case it goes too low. After awhile you’ll know what you need to keep yournumbers on track, Koehler says. You may needto nibble on a snack, or wait an hour aftereating before exercising.Listen to your body. On a scale of one to10, shoot for a level of exertion between fiveand seven. You should be huffing and puffingbut still able to talk. “If you start to feel sick,dizzy, or lethargic, pull back and evaluate,”Koehler says. The consequences can bebigger when you have diabetes.Reviewed by Michael W. Smith, MD, CPT, WebMD Chief Medical Editor8 Health Information fromStep away. Setyour alarm to gooff every houras a reminder toget up from yourcomputer. Dofive minutes ofstrength trainingor stretching.Jumping jacks,lunges, andsquats are othergood ways to getmoving withoutleaving yourwork area.Check out theManaging DiabetesWith Exercise slideshowat WebMD.com.learn how onpage 3Spring 2015

It’s time to give your pantry a makeover.Here's what to stock, toss, freeze, and cookCleanSweepBy Kerri-Ann JenningsFood Styling by Dan Becker, Prop Styling by Glenn Jenkins9 Health Information fromSpring 2015Burgers1 tbsp canola oil1 small onion, peeled andthinly sliced3 cloves garlic, minced1 medium beet, peeled1 tsp smoked paprika¼ tsp mustard powder¼ tsp coriander seeds½ tsp kosher salt1 cup cooked short-grainbrown rice1 cup cooked green lentils1 cup walnuts2 tbsp golden raisins1 egg¼ cup rolled oatscredit tkPhotography by Leigh BeischIngredientscredit tkWhen was the last time youreally took stock of your pantry?Harness the momentum ofspring cleaning: Fling open yourkitchen cupboards and freezerand take a good look at thecontents. A “clean” pantry is notjust tidy; it’s stocked with wholefoods you can turn into healthymeals. These tips from MichelleDudash, RDN, author ofClean Eating forBusy Families: Get Mealson the Table in MinutesWith Simple and SatisfyingWhole-Foods Recipes You andYour Kids Will Love, can helpyou get started.Yogurt topping½ cup plain nonfat Greek yogurt3 oz feta cheese1 tbsp fresh mint, chopped6 100% whole wheat burger buns(140 calories or less)Spring 2015Smoky MediterraneanBeet BurgersFrozen cooked brown rice and canned lentils make these smoky veggie burgersa snap to make. Use disposable kitchen glove

makeover. Here’s a guide for what to toss, what to stock, and what to freeze, plus three recipes that put your new supplies to good use 9 Plus: Look for these icons to get instant access to more resources and tools at WebMD.com Spring 2015 Contents 04 07 16 18 04 diabetes Wire How a low-carb diet helps, a new kind of glucose meter, the power .