Monday, July 30, 2012

10 Tips For Diabetics in the Summer

We recommend diabetics take good care of their feet 365 days, all year, every year. But summertime can be a time when people throw caution to the wind and sometimes forget the importance of taking care of their lower appendages. Everyone wants to have fun in the sun and go barefoot, but this combination can cause serious risks and problems for diabetics.
Here are some tips I recommend to all of my diabetics in our Bristol office:
1. Keep your feet dry and clean.
2. Keep your toenails trimmed.
3. Consider quitting smoking.
4. Check the condition of your feet everyday.
5. Never walk barefoot (I know, difficult in the summer. You'll thank us, I promise!)
6. Visit a podiatrist regularly.
7. Try walking for at least 15 minutes a day.
8. Control your blood sugar so you do not get neuropathy.
9. Apply lotion to your feet and toes to avoid sunburns.
10. Protect your feet with proper shoes. That means no flip-flops.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Thursday, July 26, 2012

Diabetic Recipe of the Week: Hot Crab Dip

Makes: 3/4 cup (30 servings)
Serving Size: 2 Tbsp.
Preparation Time: 5 minutes
Cooking Time: 15 minutes

Ingredients
Cooking Spray
6 oz. fat-free cream cheese, softened
6 oz. reduced-fat cream cheese, softened
3/4 cup minced onion
3 garlic cloves, minced
3 Tbsp. dry sherry
1 1/2 Tbsp. fresh lemon juice
1 1/2 tsp. prepared grated horseradish
1/2 tsp. kosher salt
1/2 tsp. hot sauce
1/4 tsp. ground black pepper
16 oz. fresh blackfin or lump crabmeat, shells and cartilage removed
1 Tbsp. minced fresh parsley
3/4 tsp. sweet paprika

Preparation
1. Preheat the oven to 400 degrees. Coat a small casserole dish with cooking spray. In a medium bowl, mix the cream cheeses, onion, garlic, sherry, lemon juice, horseradish, salt, hot sauce, and black pepper.
2. Fold in the crabmeat and mix well. Spoon the dip into the prepared casserole dish. Bake for about 15 minutes, until hot.
3. Garnish the dip with the parsley and paprika. If desired, serve with fresh cut vegetables.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Monday, July 23, 2012

12 Ways to Never Get Diabetes: Part 3

9. Unwind every day.
When you're stressed, your body is primed to action. This gearing up causes your heart to beat faster, your breath to quicken, and your stomach to knot. But it also triggers your blood sugar levels to skyrocket. "Under stress, your body goes into fight-or-flight mode, raising blood sugar levels to prepare you for action," says Richard Surwitt, PhD., author of The Mind-Body Diabetes Revolution and chief of medical psychology at Duke University. If your cells are insulin-resistant, the sugar builds up in your blood, with nowhere to go- leading to chronically high levels. The good news is, simple relaxation exercises and other stress management moves can help you regain control over blood sugar levels, according to a survey conducted at Duke University. Try these proven relaxers:
  • Start your day off with yoga, meditation, or a walk.
  • Take three deep, slow breaths before answering the phone, starting the car, serving the kids lunch, or any other activity. 
  • Reclaim your Sundays as a day of rest or fun with your family, relaxing, worshiping, etc. Try to avoid the spending the whole day on obligatory errands such as mowing the lawn, grocery shopping, or catching up with work. 
10. Get a perfect night's rest. 
A Yale University study of 1,709 men found that those who regularly got less than 6 hours of sleep doubled their diabetes risk; those who slept more than 8 hours tripled their odds. Previous studies have turned up similar findings in women. "When you sleep too little- or too long because of sleep apnea- your nervous system stays on alert," says lead researcher Klar Yaggi, MD, an assistant professor of pulmonary medicine at Yale. This interferes with hormones that regulate blood sugar. A Columbia University study found that less than 5 hours also doubled the risk of high blood pressure. For a good night's rest, avoid caffeine after noon, leave work at the office, and skip late-night television. Oversleeping may be a sign of depression or a treatable sleep disorder, so talk with your primary care doctor.
11. Keep good company.
Women who live alone are 2.5 times more likely to develop diabetes than women who live with a partner, other adults, or children, according to a study published in Diabetes Care. Researchers examined what role household status played in the progression of impaired glucose tolerance to diabetes among 461 women, ages 50 to 64, and found higher risk among women living alone.
But don't freak out if you live solo: Lifestyle factors could explain this finding. Women who live alone were also more likely to smoke and less likely to have healthy dietary habits or consume alcohol.
12. Have a blood test.
A simple blood test can reveal whether sugar levels put you at risk for the condition. People with prediabetes- slightly elevated blood sugar levels, between 100 and 125 mg/dl- often develop a full-blown case within 10 years. Knowing your blood sugar levels are a little high can put you on a track to steadying them- with simple diet and exercise changes- before diabetes sets in and medications may be necessary.
Everyone 45 and older should have their blood sugar levels tested. Younger people who have risk factors such as being overweight, a family history, and high cholesterol and high blood pressure should ask their doctor about getting tested sooner. If results are normal, get tested again within 3 years. If you have prediabetes, blood sugar levels should be tested every 1-2 years.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Thursday, July 19, 2012

Diabetic Recipe of the Week: Art Smith's Southern Oven Unfried Chicken

Makes: 8 servings
Serving Size: About 5 oz.
Preparation Time: 10 minutes
Cooking Time: 35 to 40 minutes
Ingredients
1 cup nonfat Greek yogurt
1 Tbsp. Louisiana-style hot sauce
8 skinless chicken drumsticks
4 chicken breasts, (8oz each), boneless, skinless, and cut in half
1 1/2 cups multigrain cereal flakes, crushed
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. black pepper
2 tsp. red pepper flakes
1 tsp. paprika
Preparation
1. Preheat the oven to 400 degrees. In a large bowl combine the yogurt and hot sauce and add the chicken pieces. Turn the chicken pieces to coat them in the yogurt mixture; marinate them in the bowl as you proceed to the next step.
2. In a 1 gallon zip-top plastic bag, add the crushed cereal flakes, onion powder, garlic powder, black pepper, red pepper flakes, and paprika. Add the chicken pieces to the bag, seal the bag, and shake well to coat the chicken. Place the coated chicken pieces on a baking sheet and refrigerate them, uncovered, for 30 minutes.
3. Place the chicken pieces on a lightly oiled baking sheet. Bake the chicken for 35 to 40 minutes. Serve hot or at room temperature.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Monday, July 16, 2012

12 Ways to Never Get Diabetes: Part 2

5. Indulge your coffee craving. 
After they studied 126,210 men and women, researchers at the Harvard School of Public Health found that big-time coffee drinkers- those who downed more than 6 cups a day- had a 29 to 54% lower risk of developing Type 2 diabetes during the 18 year study. Sipping 4 to 5 cups cut risk about 29%; 1 to 3 cups per day had little effect. Decaf coffee offered no protection. Caffeine in other forms- tea, soda, chocolate- did. Researchers suspect that caffeine may help by boosting metabolism. And coffee, the major caffeine source in the study, also contains potassium, magnesium, and antioxidants that helps cells absorb sugar.
But before you become a VIP at Dunkin' Donuts, remember that a medium chain-store cuppa is about 14 to 16 ounces- right there that's 2 cups by standard measures.
6. Ditch the drive-thru.
That's what University of Minnesota scientists found after they studied 3,000 people, ages 18 to 30, for 15 years. At the start, everyone was at a normal weight. But those who ate fast food more than twice a week gained 10 more pounds and developed twice the rate of insulin resistance- the two major risk factors for Type 2 diabetes- compared with those who indulged less than once a week. In addition to the jumbo portions, many fast food menus are loaded with unhealthy trans fats and refined carbohydrates, which may raise diabetes risk even if your weight remains normal. A better bet: Keep a baggie of DIY trail mix in your purse at all times in case hunger pangs come on. Nuts are known to be blood-sugar lowers.
7. Go veggie more often.
Women who are red meat more than 5 times a week had a 29% higher risk of Type 2 diabetes than those who ate it less than once a week, found in a 37,000 woman study at University of Brigham and Women's Hospital. And eating processed meats such as bacon and hot dogs at least 5 times a week raised Type 2 diabetes risk by 43%, compared with eating them less than once a week. The culprits? Scientists suspect the cholesterol in red meat and the additives in processed meat are to blame.
8. Spice up your life. 
German researchers studied 65 adults with Type 2 diabetes who then took a capsule containing the equivalent of 1 g of cinnamon or a placebo 3 times a day for 4 months. By the end, cinnamon reduced blood sugar by about 10%; the placebo users improved by only 4%. Why? Compounds in cinnamon may activate enzymes that stimulate insulin receptors. The sweet spice has also been shown to help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office today to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Thursday, July 12, 2012

Diabetic Recipe of the Week: Seafood Kebabs

Makes: 2 servings
Serving Size: 1/2 recipe
Ingredients
2 Tbsp. lime juice
1 Tbsp. olive oil
1 clove garlic
1/8 tsp. salt
1/4 tsp. black pepper
2 tsp. freshly snipped dill
12 large deveined shrimp
7 sea scallops
1 medium zucchini cut into 1 inch pieces
1 medium yellow squash cut into 1 inch pieces
Preparation
1. Preheat grill or broiler.
2. Mix lime juice, olive oil, garlic, salt, pepper, and dill.
3. Add shrimp, scallops, and vegetables, and set aside to marinate for 15 minutes. Turn once during this time.
4. Alternate vegetables, shrimp, and scallops on four skewers. Grill or broil 3 to 4 inches from heat source for 2 1/2 minutes per side. Do not overcook the fish. Sprinkle with salt and pepper.
5. Place skewers on two dinner plates or remove seafood and vegetables from skewers onto two plates and serve.

If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Sunday, July 8, 2012

12 Ways To Never Get Diabetes: Part 1

Nearly 25% of Americans are thought to have prediabetes- a condition of slightly elevated blood sugar levels that often develops into diabetes within 10 years- but only 4% know it. What's worse, those who are aware, less than half really try to reduce their risk by losing weight, eating less, and exercising more. These are just a few good-for-you habits that can reverse prediabetes and ensure you never get the real thing, which can mean a lifetime of drugs and blood sugar monitoring, an increased risk of heart disease, Alzheimer's disease, and other scary health threats. Read on for the first part of our series of 12 simple tricks everyone can start today.
1. Nudge the scale. 
Even extremely overweight people were 70% less likely to develop diabetes when they lost just 5% of their weight- even if they didn't exercise. If you weigh 175 pounds, that's a little less than 9 pounds! Use a calorie counter to see how many calories you consume- and how many you need to shave off your diet- if you want to lose a little.
2. Pick the right appetizer.
In an Arizona State University study, people with Type 2 diabetes or a precursor condition called insulin resistance had lower blood sugar levels if they consumed about 2 tablespoons of vinegar just before a high-carb meal. Vinegar contains acetic acid, which may inactive certain starch-digesting enzymes, slowing carbohydrate digestion. In fact, vinegar's effects may be similar to those of the blood sugar- lowering medication acarbose (Precose).
Before you eat that fettuccine, enjoy a salad with this dressing: Whisk 3 tablespoons vinegar, 2 tablespoons flaxseed oil, 1 glove crushed garlic, 1/4 teaspoon honey, 3 tablespoons Greek yogurt, and salt and pepper to taste.
3. Ditch your car.
People in a Finnish study who exercised the most- up to 4 hours a week or about 35 minutes a day- dropped their risk of diabetes by 80%, even if they didn't lose any weight. This pattern holds up in study after study: The famed Nurses' Health Study, for example, found that women who worked up a sweat more than once a week reduced their risk of developing diabetes by 30%. And Chinese researchers determined that people with high blood sugar who engaged in moderate exercise (and made other lifestyle changes) were 40% less likely to develop full-blown diabetes. Why is walking so wonderful? Studies show that exercise helps your body utilize the hormone insulin receptors on your cells. Insulin helps blood sugar move into cells, where it needs to go to provide energy and nutrition. Otherwise it just sloshes around in your bloodstream, gumming up blood vessel walls and eventually causing serious health problems.
4. Be a cereal connoisseur.
A higher whole grain intake is also linked to lower rates of breast cancer, Type 2 diabetes, high blood pressure, and stroke- and cereal is one of the best sources of these lifesaving grains, if you know what to shop for.
Look for the words high fiber on the box; that ensures at least 5 g per serving. But don't stop there. Check the label; in some brands, the benefits of fiber are overshadowed by the addition of refined grains, added sugar, or cholesterol-raising fats.
Where that fiber comes from matters too, so check the ingredient list to find out exactly what those flakes or squares are made from. Millet, amaranth, quinoa, and oats are always whole grain, but if you don't see the whole in front of the wheat, corn, barley, or rice, these grains have been refined and aren't as healthy.
The "total sugars" listing doesn't distinguish between added and naturally occurring sugars; the best way to tell is scan the ingredients again. The following terms represent added sugars: brown sugar, corn sweetener, corn syrup, dextrose, fructose, high fructose corn syrup, invert sugar, maltose, malt syrup, molasses, sugar, and sucrose. Skip cereals that list any of these within the first three ingredients (which are listed by weight).
Next time: Part 2.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office today to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Thursday, July 5, 2012

Diabetic Recipe of the Week: Charles Mattock's Smoked Salmon Wraps

Makes: 4 servings
Serving Size: 1 wrap
Preparation: 7 minutes
Ingredients
2 1/2 Tbsp. light cream cheese spread
2 tsp. sniped fresh chives
1 tsp. finely grated lemon peel
2 Tbsp. lemon juice
1 small zucchini, trimmed
4 whole wheat flour low-carb tortillas
1 1/2 oz. thinly sliced smoked salmon
Lemon wedges
Preparation
1. In a small bowl, combine the cream cheese spread, chives, lemon peel, and lemon juice, stirring until smooth; set aside. Draw a vegetable peeler through the zucchini, lengthwise, to cut very thin ribbons.
2. Spread the cream cheese mixture evenly over the tortillas, leaving a 1/2 inch border around the edges. Divide the salmon among the tortillas, placing it one half of each tortilla. Layer the zucchini ribbons on top of the salmon. Starting from the filled side, roll up the tortillas. Cut each wrap in half. Serve with lemon wedges, if desired.
If you are a diabetic and do not currently see a podiatrist, call our Bristol office to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Care in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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Sunday, July 1, 2012

Vitamin Supplements Every Diabetic Needs

Just because you have diabetes does not mean that if you have surgery, you will never heal. Diabetes affects the small blood vessels and the function of immune cells when blood sugar is high, but with proper management of nutrition and sugar, those with diabetes are able to undergo any type of surgery.
Diabetes causes nutritional deficiencies, often initiated by changes in their diet or medications. Because of that, diabetics must use supplements to make up for lost vitamins. This is an especially important aspect of the recovery period after surgery. Here are a few vitamins most diabetics are lacking in:
Vitamin B12
Vitamin B12 is bound to protein in food and is important for the formation of red blood cells, neurological function, and DNA synthesis. More importantly for diabetics, vitamin B12 supports the digestive system by keeping glucose levels stable. The activity of hydrocholoric acid and gastric protease in the stomach releases vitamin B12 from its protein. Once released, vitamin B12 begins to work quickly.
Blood tests will determine the level of B12 in the body. Adults who have a value below 170 to 250 pg/mL are considered deficient in the vitamin. Symptoms of vitamin B12 deficiency are megalobastic anemia (red blood cells that are larger than normal), fatigue, weakness, constipation, loss of appetite, and weight loss. Additional symptoms include difficulty maintaining balance, depression, confusion, dementia, poor memory, and soreness of the mouth and tongue. Some people experience numbness and tingling in their hands and feet. If the deficiency is not remedied, permanent damage can occur.
Vitamin B12 supplementation can be taken orally, or if the body is unable to absorb B12 due to medications or other medical complications, by injection.
Vitamin D
Calcium is the building block for strong bones, but calcium needs vitamin D to do its job. A complication of diabetes is loss of bone density, and a deficiency of vitamin D puts them at greater risk for fractures and osteoporosis.
A shortage of vitamin D also hinders blood sugar levels, making it more difficult to control diabetes. Vitamin D deficiency can result in muscle weakness, increased incidence of infection, increased risk of falling, defects in skeletal mineralization process, bone discomfort, and aches and pains in the joints and muscles.
Most people get their source of vitamin D from exposure to sunlight, leading to a considerable seasonal variation in vitamin D in the bloodstream. Only a few foods naturally contain significant amounts of vitamin D, including salmon, mackerel, herring, and fish oils such as cod liver oil. Certain foods are fortified with vitamin D, including milk, some juice products, some breads, yogurts, and cheeses.
Recommended daily use of vitamin D is 600 IU for healthy adults.
Vitamin E
Vitamin E acts as a powerful antioxidant, protecting cells from the damaging effects of free radicals, and is intimately involved with healthy immune function. It also promotes eye health and can prevent the hardening of the arterties by controlling cholesterol levels. The risk of heart disease, stroke, and heart attack can all be linked to a vitamin E deficiency.
Foods that contain ample amounts of vitamin E include nuts, seeds, and vegetable oils.
Magnesium
Magnesium is needed for more than 300 biomechanical reactions in the body, helping to maintain normal muscle and nerve function, keeping heart rhythms steady, supporting a healthy immune system, and keeping bones strong. It also helps the body digest, absorb, and utilize proteins, fats, and carbohydrates.
Researchers have become very interested in the role magnesium plays in preventing and managing disorders such as diabetes. It is an essential mineral in the regulation of blood sugar, playing a part in the secretion and function of insulin by opening cell membranes for glucose. Low blood levels of magnesium are seen in people  with Type 2 diabetes. A deficiency can cause insulin resistance, so that they require greater amounts of insulin to maintain their blood sugar levels within normal levels.
The recommended daily allowance of magnesium is 400 mg. Foods high in magnesium include rice, wheat and oat bran, certain herbs, seeds, and nuts.
It is critical for diabetics to work closely with their doctors to not only control their blood sugar levels, but their nutrition and nutritional supplementation.
If you are a diabetic who does not currently see a podiatrist, call our office in Bristol to make an appointment.
Richard E. Ehle, DPM
Connecticut Foot Care Centers
Diabetic Foot Doctor in CT
Podiatrist in Bristol, CT
Visit our website, friend and like our page on Facebook, and follow my tweets on Twitter.
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