This article is a reprint of a National Diabetes Education fact sheet.

Winter is a season of holiday celebrations, football play-offs, and other occasions when family and friends get together over meals and snacks. For people with type 2 diabetes, it can be challenging to stick to a meal plan. Mouth-watering options such as honey-baked ham, buttery mashed potatoes, and sweet yams are popular for festive dinners, while chicken wings, cheesy nachos, and chips are among the favorites at football play-offs and other gatherings. However, you don’t have to completely sacrifice all of your favorite foods. The key is to make a variety of healthy food choices and limit portion sizes.

Follow these tips from the National Diabetes Education Program (NDEP) to help you eat healthy during gatherings throughout the winter season:

• Eat a healthy snack . Eating a healthy snack prior to leaving home can prevent overeating at the party.
  
• Plan ahead . Check out the party food options before you begin eating, and make a mental note of what and how much you will eat. Your food choices should fit into your meal plan.
• Bring a dish . Share your healthy dish with family and friends.
• Move away from the buffet . Fix your plate, and then step away from the table to avoid grazing while chatting.
  
• Savor the flavor . Eating slowly reduces your chances of overeating.
  
• Drink H 2 O . Water is a healthy, no-calorie beverage. Drink plenty of it.
  
• Trim it down . Eat smaller portions of food. Trim off extra skin and fat from meat.
  
• Party hard ! Focus on family, friends, and activities rather than food. Stay active by participating in games or dancing.
  

Follow these tips if your goal is to serve healthy feasts to your guests:

• Bake it . Broil it. Grill it. Consider healthy alternatives to traditional meats. Choose skinless meat or poultry and avoid fried dishes.
• Increase fiber . Serve whole grain breads, peas, and beans as part of your meals.
• Easy on the toppings . Lighten your recipes by using reduced-fat or fat-free mayonnaise, butter, sour cream, or salad dressing.
• Focus on fruits . Serve fresh or canned fruits instead of ice cream, cake, or pie. Transform high fat, high-calorie desserts by replacing whole milk or whipped cream with 1 percent or nonfat milk.
• Serve low-calorie beverages . Offer your guests sparkling water or diet beverages.
• We’re all in this together . Support your family and friends by encouraging them to eat healthy during the winter months and throughout the year.

To find out more information about the Control Your Diabetes. For Life. campaign and to order free materials and resources, visit them on the Web or contact the National Diabetes Education Program (NDEP) at 1-800-438-5383.

For information about diabetes education classes that may be available in your area, contact your local county Extension office.

Several IFAS publications related to diabetes may be found in the EDIS Diabetes publication list.

Submitted by: Linda Bobroff, Ph.D., RD, LD/N, Professor, Food and Nutrition

Don't miss all the helpful publications the the department has recently written and revisit the ones recently reviewed and revised. These publications cover a wide range of topics: teens, dating, grief, caregiving and more.

FCS2248/FY848: Teens & Internet Safety FCS-2248, a 4-page fact sheet by Kate Fogarty, is one in a series of discussions on understanding teen sexuality. It defines online sexual solicitation and cyber-bullying, explains the risk factors and negative effects of these communications, and outlines ways to protect youth from harm. Published by the UF Department of Family Youth and Community Sciences, October 2006. http://edis.ifas.ufl.edu/FY848

FCS2249/FY850: Teens and Sexual Harassment: Making a Difference FCS-2249, a 6-page fact sheet by Kate Fogarty, is one of a series of discussions on understanding teen sexuality, intended for adults who work with teens. It defines sexual harrassment and how it can manifest at school, in the workplace, and in cyberspace; discusses how sexual harassment affects teens; and provides some suggestions to offer teens, parents, and educators on how to handle it. Includes references and additional resources for teens and parents. Published by the UF Department of Family Youth and Community Sciences, October 2006. http://edis.ifas.ufl.edu/FY850

FCS2250/FY851: Teens and Dating: Tips for Parents and Professionals FCS-2250, a 5-page fact sheet by Kate Fogarty, is one in a series of discussions on understanding teen sexuality. This publication helps parents and educators understand the pros and cons of dating in order to help them communicate effectively with teens. Published by the UF Department of Family Youth and Community Sciences, August 2006. http://edis.ifas.ufl.edu/FY851

FCS2251/FY852: Communicating with Teens about Sex: Facts, Findings, and Suggestions FCS-2251, a 4-page illustrated fact sheet by Kate Fogarty and Carolyn H. Wyatt, is one of a series of discussions on understanding teen sexuality. This publication discusses the low percentage of teens who communicate with their parents and provides information about effective communication styles and advice for parents and sexual health educators. Includes references. Published by the UF Department of Family Youth and Community Sciences, August 2006. http://edis.ifas.ufl.edu/FY852

FCS2257/FY869: Long-term Care: Places to Call Home FCS-2257, a 4-page fact sheet by Carolyn Wilken, is the first in a series on caregiving and aging. It will help elderly people and their caregivers learn about the many different kinds of long-term care and living assistance now available. Includes a visit checklist to fill out after visiting each facility. Also explains how costs are usually paid. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY869

FCS2258/FY870: Caregiver's Contacts: How to Get the Help You Need FCS2258, a 2-page fact sheet by Carolyn Wilken, is the second in a series on caregiving and aging. This helpful worksheet contains a list of prompts for questions to ask and information to give when attempting to locate help or information about elder care. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY870

FCS2259/FY871: Puzzled by Your Care Receiver's Refusal of Services? FCS-2259, a 2-page fact sheet by Carolyn Wilken, is the third in a series on caregiving and aging. Sometimes an elderly care receiver may refuse help or assistance from family, friends, or agencies. This publication lists some common reasons for this behavior, ranging from fears about accepting "welfare" to worries about losing independence. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY871

FCS2260/FY872: Balancing Work and Caregiving: Tips for Employees FCS-2260, a 3-page fact sheet by Carolyn Wilken, is the fourth in a series on caregiving and aging. Balancing employment and caregiving can be very difficult. This publication will help employees work with their employers, their families, and their care receivers to make sure that everyone is getting what they need. Contains information on FMLA and a list of helpful resources. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY872

FCS2263/FY877: Learning to Live Through Loss: Helping Children Understand Death FCS-2263, a 5-page fact sheet by Carolyn Wilken, will assist parents and others as they help children understand and process the death of a loved one. Information covers both preschool children and older children. Includes a reading list. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY877

FCS2264/FY878: Learning to Live Through Loss: When Job Loss Triggers Grief FCS-2264, a 3-page fact sheet by Carolyn Wilken, addresses the genuine grief many people feel on losing their jobs and gives suggestions for productively working through it and moving on to new employment. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY878

FCS2265/FY879 Learning to Live Through Loss: For Teens Facing Loss FCS2265, a 4–page fact sheet by Carolyn Wilken, is aimed at teens who have suffered the loss of a loved one. This publication will help these teens understand their reactions and learn to cope with this experience. Includes a reading list. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY879

FCS2266/FY880: Learning to Live Through Loss: Understanding Men Who Grieve FCS-2266, a 4-page fact sheet by Carolyn Wilken, is one in a series of six publications dealing with grief, death, and loss. This document explores the ways that men grieve and offers suggestions for helping and supporting the grieving widower or father. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY880

FCS2267/FY881: Learning to Live Through Loss: Grief and the Mourning Process FCS-2267, a 5-page fact sheet by Carolyn Wilken, is one in a series of six publications dealing with grief, death, and loss. This publication gives detailed descriptions of the stages of grief and explains how different kinds of deaths may cause different reactions. Also gives specific guidance on how to help someone who is grieving. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY881

FCS8542/FY520: Living with Diabetes: The Right Approach FCS-8542, a 10-page illustrated fact sheet by Nancy Gal and Linda Bobroff, describes the different kinds of diabetes and the risk factors for each. It explains tests and treatments and describes lifestyle choices that can help those with the disease live longer and healthier lives. This version includes new wording and some changes in clinical knowledge. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY520

FCS8546Span/HE984: Introduciendo Alimentos Sólidos Revised! FCS-8546-Span (previously FCS-8549), a 4-page fact sheet by Linda B. Bobroff, is the Spanish version of "Introducing Solid Foods". This document helps parents understand when to introduce solid foods to their babies and in what order. Also provides guidance on avoiding mealtime battles and on helping children learn to like a variety of foods. This version is updated with new color clip-art, new recommendations, and revised wording throughout, plus a new section on food allergies. Published by the UF Department of Family Youth and Community Sciences, October 2006.

FCS8706/FY334: Living With Diabetes Revised! FCS-8706 ,a 4-page illustrated fact sheet by Nancy Gal and Linda Bobroff, briefly reviews the different types of diabetes and how to live well with the disease. This version includes new food pyramid and nutrition information and new graphics. Published by the UF Department of Family, Youth and Community Sciences, November 2006. http://edis.ifas.ufl.edu/FY334

FCS9234/FY775: Community Support of Sexual Minority Adolescents FCS-9234, a 3-page fact sheet by Christine Regan and Kate Fogarty, is one in a series of discussions on understanding teen sexuality. It aims to provide staff and volunteers working in community-based settings with positive information and practical tips on how to create a welcoming, safe environment for LGBT adolescents. Includes resources and reference. Published by the UF Department of Family Youth and Community Sciences, August 2006. http://edis.ifas.ufl.edu/FY775

FCS9237/FY749: Understanding Sexual Minority Adolescents FCS-9237, a 5-page fact sheet by Christine Regan and Kate Fogarty, is one in a series of discussions on understanding teen sexuality. It helps adults who work with youth understand what sexual orientation is, the challenges faced by LGBT adolescents, and the stages of homosexual identity development. Includes resource lists and references. Published by the UF Department of Family Youth and Community Sciences, August 2006. http://edis.ifas.ufl.edu/FY749

Improving Quality of Life and Reducing Health Risks Through Education

Take Charge of Your Diabetes is a nine-session educational program developed by University of Florida IFAS Extension faculty, and conducted in cooperation with health professionals in local communities. In 2003, county Extension faculty in Columbia, Marion, and Okaloosa Counties pilot tested the program.

The primary goal of Take Charge of Your Diabetes is to provide information and motivation to help persons with type 2 diabetes modify their lifestyles to better control their blood glucose levels and reduce risk for health complications. To evaluate the effectiveness of the program, we measured glycated hemoglobin (A1C) in blood samples prior to the first session (pre-education), at the end of the program (post-education), and three months after completion of the program (follow-up). A1C is an indicator of blood glucose control over a two to three month period. The results are summarized in the figure below. (click image for larger view)

In all three counties, the change in A1C from pre-education to post-education and from pre-education to follow-up was significant, indicating improved blood glucose control. In Columbia and Okaloosa Counties participants’ blood pressure also was measured. Systolic blood pressure was reduced by an average 11 mm Hg at post-education and 7.5 mm Hg at follow-up. These changes can greatly reduce health risks for the participants and health care costs for the participants, their employers, and the state of Florida.

Take Charge of Your Diabetes is currently being implemented in seventeen counties, with funding from the Florida Department of Health’s Diabetes Prevention and Control Program.

Questions about this program may be directed to Dr. Linda Bobroff, Professor and Extension Nutrition Specialist, Department of Family, Youth and Community Sciences, IFAS, University of Florida, 352/392-1895 x240, Bobroff@ufl.edu.

Access the PDF version of this article here.

by the National Diabetes Education Program

Here’s what we know about controlling blood glucose (blood sugar) in people with diabetes: It’s not easy, but it can be done. It takes hard work. And it can save your life.

An important new study by the National Institutes of Health (NIH) shows that tight control of blood glucose can reduce the risk of heart attacks and strokes—the #1 killer of people with diabetes—by more than half.

For most people with diabetes, keeping blood glucose under tight control isn’t easy. The latest data from the Centers for Disease Control and Prevention (CDC) suggest that fewer than 45% of Americans with diabetes are reaching the level of control seen in the NIH study. But it can be done, and the National Diabetes Education Program has materials that can help.

The National Diabetes Education Program (NDEP)’s Control Your Diabetes. For Life. campaign materials teach people with diabetes how to know their ABCs—what their A1C (a test of blood glucose), Blood pressure, and Cholesterol numbers are, what they should be, and how to work with their health care team to reach those goals. Our materials also offer ideas for sticking to a healthy eating plan, ways to stay active with regular physical activity, and other tips for feeling better and staying healthy.

NDEP materials are easy to read, and available in English, Spanish, and in 15 Asian and Pacific Islander languages. They have been tailored for groups at high risk for diabetes, including American Indians and Alaska Natives, African Americans, and Hispanics/Latinos. And all NDEP materials are based on science, backed by the federal government, and copyright free.

For people with diabetes, controlling blood glucose—along with blood pressure and cholesterol—can save their sight, their limbs, and their life. For more information, or if you or someone you know has diabetes, please visit the National Diabetes Education Program at or call us at 1-800-438-5383, ask for a free copy of If You Have Diabetes, Know Your Blood Sugar Numbers. Control your diabetes—for life.

The U.S. Department of Health and Human Services’ National Diabetes Education Program (NDEP) is jointly sponsored by the National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC), with the support of more than 200 partner organizations.

Have you ever heard a busy mom or an active retired woman say “I know I should get a check-up, but I just can’t find the time?” At all ages, women are usually the primary caregivers for their families, but all too often they don’t take time to take care of themselves. This can lead to serious problems, especially when a condition like diabetes is left undetected. Diabetes affects an estimated 9 million women in the U.S. and about 1 in 3 are unaware that they have the disease. Left untreated, diabetes can cause health complications such as blindness, amputations, kidney disease, and heart disease. The good news is that controlling blood sugar can decrease risk for these conditions, but women need to first be aware that they have the disease.

More women than men have diabetes because they live longer, and are more likely to be overweight. Diabetes risk increases with age, although type 2 diabetes is occurring in younger and younger people as obesity rates increase.

The Food and Drug Administration’s Office of Women’s Health has an educational campaign, called Take Time to Care About Diabetes, which teaches women about diabetes risk factors and warning signs, and encourages them to get tested for the disease. Free brochures are available at 1-888-8Pueblo, and more information about diabetes is available at the FDA Website About Diabetes. To do the best for ourselves and for our families, we all should take time to care about our health.

Listening, learning and living together, it’s the science of life. “Family Album” is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Sciences and of WUFT-FM. If you’d like to learn more, please visit our website at FamilyAlbumRadio.org.

Podcast: Women and Diabetes
Written by Linda Bobroff

Additional Resources

Nancy Gal and Linda Bobroff, "Living With Diabetes", EDIS, The Florida Cooperative Extension Service, Institute of Food and Agricultural Sciences, University of Florida, Revised October 2006.

Florida Cooperative Extension Service, EDIS Documents on Diabetes

For more information, contact the National Diabetes Education Program (NDEP) at 1-800-438-5383 or visit
www.ndep.nih.gov

If anyone in your immediate family has type 2 diabetes, then you’re probably aware that you’re also at high risk for the disease. In type 2 diabetes, the pancreas does not produce enough insulin, and/or the insulin that it DOES produce isn’t used efficiently in the body. In either case, the result is a rise in blood glucose (or sugar). High blood glucose over time can cause serious health complications, so it’s important for people at high risk for diabetes have their blood glucose tested regularly and to take steps to decrease their risk if their blood glucose begins to rise. People with blood glucose that is higher than normal but below the cut-off for a diagnosis of diabetes have “pre-diabetes.”

However, people with pre-diabetes can prevent or delay the onset of diabetes by improving their lifestyle. The NIH-funded Diabetes Prevention Program was a large research study that demonstrated the effectiveness of intensive lifestyle intervention in greatly reducing the onset of diabetes in persons with pre-diabetes. In fact, the lifestyle group achieved better outcomes than the group that received the anti-diabetic drug metformin.

To achieve such a positive outcome, the lifestyle group changed their eating and exercise habits to promote modest weight loss of five to seven percent of their body weight. They ate diets rich in vegetables, whole grain foods, and fruits, with low fat or fat-free dairy foods, and lean sources of protein, They received counseling for information and encouragement. Those of us not in a research study can enlist the help of family members, who can be our cheerleaders for a healthier lifestyle.

Podcast: Reducing Risk for Diabetes

Written by: Linda B. Bobroff

Reviewed by: Donna Davis

Listening, learning and living together, it’s the science of life. Family Album is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Sciences and of WUFT-FM. If you’d like to learn more, please visit our website at familyalbumradio.org.

Sources:

American Diabetes Association. Standards of medical care in diabetes-2006. Diabetes Care. 2006;29 (Suppl 1): S4-S42. Available at: http://care.diabetesjournals.org/cgi/content/full/29/suppl_1/s4 Accessed July 10, 2006.

American Diabetes Association. Prevention or delay of type 2 diabetes (position statement). Diabetes Care. 2004;27:S47-S48.

Brekke HK, Jansson P, Mansson J, Lenner R. Lifestyle changes can be achieved through counseling and follow-up in first-degree relatives of patients with type 2 diabetes. J Am Diet Assoc. 2003;103: 835-844.

Knowler WC, Barrett-Connor E, Fowler SE, et al. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 2002;346:393-403.

Sadovsky R. Glycemia testing to diagnose type 2 diabetes mellitus. Am Fam Physician. 2003; Jan 1. Available at http://www.aafp.org/afp/20030101/tips/5.html Accessed July 31, 2006.

National Diabetes Information Clearinghouse, National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. Diabetes Prevention Program. Available at:
http://diabetes.niddk.nih.gov/dm/pubs/preventionprogram/index.htm Accessed
on August 28, 2006.

Listen to the podcast: Dark Chocolate Benefits
Written by: Sherri Gampel
Reviewed by: Linda Bobroff

I live with a family of self-proclaimed “chocoholics.” My husband and daughter can’t get it chocolate enough. If you or your family members love chocolate, you know it’s hard to deny a craving. Still, you can’t help but be concerned about the effect of how something so sweet might impact your family’s health. Well, guess what… you’re in luck! Chocolate lovers, especially those at risk for developing type II diabetes or hypertension, may now have a great reason to indulge in this guilty pleasure.

A recent study conducted by the American Society for Clinical Nutrition tested the effects of dark and white chocolate in healthy adults to determine whether either type played a role in blood pressure and insulin sensitivity. They concluded that chocolate can indeed help reduce blood pressure and insulin resistance, but only dark chocolate bars seem to provide these health benefits. This is due to the fact that dark chocolate is rich in flavanols, antioxidant compounds found in many fruits and vegetables that have been shown to lower the risk of heart disease. These flavanols therefore make dark chocolate a great solution to satisfy your sweet tooth!

Although dark chocolate has these health benefits, some dark chocolate bars may be high in saturated fats and cholesterol, so moderation is key. It is important to keep in mind that dark chocolate cannot substitute for everyday healthy food choices such as whole grains, and fruits and vegetables that provide a whole range of vitamins, minerals, and phytochemicals, as well as dietary fiber. Nor can it replace regular exercise or medications that have been prescribed by your physician. Nonetheless, it’s nice to know your family can indulge in chocolate cravings every so often, and you don’t have to feel guilty about it!

Listening, learning and living together, it's the science of life. "Family Album" is a co-production of University of Florida IFAS Extension, the Department of Family, Youth and Community Services of WUFT-FM. If you'd like to learn more, please visit our website at familyalbumradio.org.

Resources

Grassi, D., Lippi, C., Necozione, S., Desideri, G., & Ferri, C. (2005). Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Society for Clinical Nutrition, 81, 611-614.

Grassi, D., Necozione, S., Lippi, C., Croce, G., Valeri, L., Pasqualetti, P., et al. (2005). Cocoa Reduces Blood Pressure and Insulin Resistance and Improves Endothelium-Dependent Vasodilatation in Hypertensives. Hypertension: The American Heart Association, 46(2), 398.

chocolate, chocolate day, dark chocolate, health, nutrition, diet, diabetes