OCTOBER 2013 – NEWSLETTER
An Apple a Day keeps the Doctor Away!
By: Jessica Cook MS RD LD CDE (Director of Education)
Fall is in the air and nothing can compare to the amazing produce it brings.
This season offers fresh pumpkins, kale, Brussels sprouts, cauliflower,
spinach, potatoes and everyone’s favorite, apples. Apples have such
a great reputation to provide health and wellness for a few reasons:
- Provides cleaner and whiter teeth. Consuming apples help to stimulate saliva
secretion in your mouth, which helps fight bacteria as well as dry mouth.
Although it will not replace your toothbrush, it is certainly a delicious
way to fight tooth decay!
- Helps prevent cancer. Apples contain many phytonutrients and antioxidants,
which are responsible for decreasing free radicals in your body that may
lead to cancer. Regular consumption of apples may decrease your risk of
liver, colon, pancreatic and breast cancer.
- Decreases cholesterol. Apples are full of fiber, which leaves you feeling
full after meals, but also helps your body to decrease cholesterol levels.
Try to eat the skin as well as the flesh of the apples for the most benefit!
- Helps control weight. Apples are low in calories, high in fiber and packed
with nutrients. All of these reasons make apples a great choice to include
in your diet to help reduce weight and keep it off. Maintaining a healthy
weight is essential to prevent cancer, heart disease, diabetes and sleep apnea.
- May prevent diabetes. Recent studies have shown that daily consumption
of apples helps provide a 28% decrease risk for developing type 2 diabetes.
The high fiber content of apples also helps prevent elevated blood sugar
spikes. So, the next time you are craving something sweet do your body
a favor and choose the apple versus the candy bar!
*Try having one small apple with 1 Tbsp all natural peanut butter as your
go to afternoon snack and reap all the delicious benefits!
Please enjoy this months Living Well with Diabetes Newsletter and take
full advantage of everything fall has to offer!
What is the Dawn Phenomenon?
By: Kathryn Reynolds M.D.
The dawn phenomenon is the early morning (typically 2 AM-8 AM) rise in
blood sugars caused by a surge of hormones that counteract the effects
of insulin. These include epinephrine, cortisol, growth hormone, and glucagon
(hormone produced by the pancreatic alpha islet cells which increase blood
glucose). People with diabetes do not have normal insulin responses to
adjust for this. In addition, people with type 2 diabetes have an inappropriate
increased production of glucagon, which signals the liver to break down
glycogen stores into new glucose. As a result, people with diabetes may
commonly see their morning fasting sugars rise.
High morning sugars may also be caused by an insufficient dose of insulin
or oral medication the night before, or due to late night carbohydrate
consumption. Here are some strategies to try to combat the overnight blood
glucose increase due to the dawn phenomenon:
- Limit the amount of carbohydrates eaten with dinner and try to avoid bedtime
- Eat dinner earlier in the evening
- Physical activity after dinner (for example walking)
- Possible adjustment of oral medication and/or insulin
- Use of an insulin pump to match insulin delivery to physiological requirements
- Rule out the possibility that AM highs are rebound following overnight
lows. Try testing blood sugar around 2-3 AM to make sure glucose is not
dropping during sleep, as a compensatory release of stress hormones can
cause the subsequent elevation of glucose
Increasing Awareness and Saving Lives
By: Jessica Cook MS RD LD CDE (Director of Education)
In honor of Breast Cancer Awareness Month this issue of Living Well with
Diabetes has gone Pink! Whether you know of someone who has been through
breast cancer, have been through it yourself or are at risk for breast
cancer it is important to be informed in order to make healthy decisions
that could save your life or the life of someone you love. Below are a
few ways to greatly reduce your risk of developing breast cancer during
- Maintain a healthy weight. Studies indicate that elevated levels of adipose
or fat tissue on the body increases the amount of estrogen production
and also may create insulin resistance in the body. Because estrogen fuels
many types of breast cancer and high insulin levels may contribute weight
gain this is a deadly combination. Even losing 5-10% of your current body
weight may greatly reduce your risk for developing breast cancer later in life.
- Consume more fruits & vegetables. Fruits and vegetables contain essential
nutrients known as phytonutrients as well as antioxidants that not only
prevent cancer risk but also help to reduce cancer cells in the body.
Studies have also shown that people who consume 5-9 servings of fruits
and vegetables each day are more likely to have a healthy body weight.
Fruits and vegetables contain no cholesterol, a lot of fiber and little
calories, which make them a great addition to any meal or snack.
- Limit alcohol intake. Even consuming one alcoholic beverage each day may
contribute to your risk of developing breast cancer. Binge drinking such
as consuming 2 or more beverages on weekends also may increase risk for
breast cancer, so it is very important to try and drink alcohol in moderation.
- Increase physical activity. Physical activity not only promotes a healthy
weight but also lowers blood pressure & cholesterol, promotes healthy
brain function and helps reduce risk of certain cancers. Anne McTieran
an internist and researcher for the Fred Hutchinson Cancer Research Center
in Seattle did an analysis of the Women’s Health Initiative and
found that brisk walking for 1.25 to 2.5 hours per day may decrease a
women’s risk of breast cancer by 18%, which are incredibly promising numbers
- Avoid sugar-filled beverages. Beverages with added sugar not only lead
to weight gain but contribute to diabetes, heart disease as well as dental
carries. Many sugar filled beverages such as sweet tea, lemonade, fruit
juice, lattes or soda can carry anywhere from 150-250 calories per serving.
Sticking with water and unsweetened tea will help reduce weight and lower
BMI to help prevent risk of breast cancer.
Have a Happy Halloween
At Healthy Living with Diabetes, we want to ensure that you are satisfied
with all services received. We also would like your input on educational
workshops that you would like us to offer, information you would like
to read about in Healthy Living with Diabetes Monthly or feedback on any
workshop that you may have attended.
You can contact the director of education personally by email
jcook@PBDES.COM or leave a message at (561) 513-5100. We would love to hear from you!