NEWSLETTER OF MEDICAL ASSOCIATES HEALTH PLANS DISEASE MANAGEMENT PROGRAM | WINTER 2016
Diet and Lifestyle
REALITY CHECK
DID YOU KNOW…
• The average American consumes 130 pounds of sugar
per year (it was 10 pounds in the 1800’s and 40 pounds
in the early 1980’s). That is the equivalent to 288-368
calories or 18-23 teaspoons of added sugar a day for
the average American.
•
1/3 of all the carb calories consumed in this country
come from added sweeteners. Of those, sugary
beverages make up about half.
•
Of the 600,000 packaged food items available for sale in
the US, 80% are laced with sugar.
• T
eens consume an extra 310 calories on days they eat
fast food and an extra 167 calories when they eat in a
full service restaurant.
• F
rench fries are the most commonly consumed
“vegetable” in the U.S. Along with potato chips, they
comprise 41% of all the “vegetables” eaten by our youth.
•
Sugary beverages are the single largest source of
calories in the American diet.
•
Less than 3% of Americans engage in the four most
basic strategies for healthy living: Avoiding tobacco,
maintaining a healthy weight, eating five or more fruits/
veggies daily, and exercising regularly.
•
The average American family
cumulatively views eight hours of TV
daily. TV is one of the most powerful
behavioral predictors of obesity
and poor nutrition (ads for
unhealthy foods, encourages
“mindless” eating,
excessive sitting, etc.)
•
Many breakfast cereals
marketed to children contain
more sugar per ounce than
soda with more than 50%
of their total weight coming
from sugar.
Source: Dr. Ann & Just Wellness,
LLC Copyright 2015
SKIN COMPLICATIONS
AND DIABETES
Diabetes can affect
every part of the
body, including the
skin. Luckily, most
skin conditions can
be prevented or easily
treated if caught early.
Some of these problems
are skin conditions anyone can have, but people with
diabetes get them more easily. These include bacterial
infections, fungal infections, and itching.
Bacterial infections include styes (infections of the glands of
the eyelid), boils, folliculitis (infections of the hair follicles),
carbuncles (deep infections of the skin and the tissue
underneath), and infections around the nails.
Fungal infections can create itchy rashes of moist, red areas
surrounded by tiny blisters and scales. These infections often
occur in warm, moist folds of the skin. Common fungal
infections include jock itch, athlete’s foot, ringworm (a ringshaped itchy patch), and vaginal infection that causes itching.
Localized itching is often caused by diabetes. It can be caused
by a yeast infection, dry skin, or poor circulation. When poor
circulation is the cause of itching, the itchiest areas may be the
lower parts of the legs.
SKIN CARE TIPS
There are several things you can do to
prevent skin problems:
•Keep your diabetes well managed. People
with high glucose levels tend to have dry skin
and less ability to fend off harmful bacteria.
• Keep skin clean and dry.
• Avoid very hot baths and showers.
•Moisturize your skin to prevent chapping, especially in
cold or windy weather.
•Treat cuts right away. See a doctor right away if you get
a major cut, burn, or infection.
• During cold, dry months, keep your home more humid.
• Bathe less during this weather, if possible.
• Use mild shampoos.
• Do not use feminine hygiene sprays.
•Check your feet every day for sores and cuts. Wear
broad, flat shoes that fit well.
•Talk to your doctor or dermatologist (skin doctor) if you
are not able to solve a skin problem yourself.
Source: American Diabetes Association (www.diabetes.org)
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HEART HEALTHY GROCERY SHOPPING
While it’s generally healthier and cheaper to buy groceries at the store and prepare your meals at home, sometimes the sheer number of
food choices at the supermarket can seem overwhelming.Here are some tips to help you be heart-smart at the grocery store and choose
good-for-you foods.
Vegetables and
Fruits
• Buy and eat a wide variety of fruits and vegetables.
•When fresh foods aren’t available, choose frozen
or canned vegetables and fruits in water without
added sugars, saturated and trans fat, or salt.
•Buy more fruits and vegetables that are good
sources of fiber, including beans, peas, oranges,
bananas, strawberries and apples.
•Stock up on raw vegetables for snacks such as
carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.
•For desserts, buy fresh or canned fruits (in water,
Milk, Cheese,
Butter & Eggs
•Select fat-free (skim) or low-fat (1%) milk and
fat-free, low-fat or reduced fat cheese.
•Avoid milk that contains added flavorings such as
vanilla, chocolate or strawberry. They usually have
added sugars and calories.
•Use egg whites or egg substitutes instead of egg
yolks. (Substitute two egg whites for each egg yolk
in recipes that call for eggs.)
•Choose soft margarines that contain “0 grams
trans-fat” instead of buying butter.
Meat, Poultry, Fish
and Nuts
•Buy and prepare more fish. Good examples of fish
to buy include salmon, trout and herring. Rather
than adding cream sauces, choose lemon juice and
spices to eat with fish.
•Stay away from fried fish. It’s usually high in fat —
often trans-fat.
•Choose cuts of red meat and pork labeled “loin” and
“round”; they usually have the least fat.
•Buy “choice” or “select” grades of beef rather than
“prime,” and be sure to trim off the fat before cooking.
•When buying or eating poultry, choose the leaner
light meat (breasts) rather than the fattier dark meat
without added sugars), dried fruit (without added
sugars), and gelatin that contains fruit, instead of
baked goods and sweets.
•Don’t buy lots of fruit juice. It doesn’t provide
the fiber whole fruit does and it’s not as good at
satisfying hunger. It can be loaded with sugar too.
Some cholesterol-lowering medications may interact
with grapefruit, grapefruit juice, pomegranate and
pomegranate juice. Please talk to your health care
provider about any potential risks.
Bread & Baked Goods •Choose whole-grain, high-fiber breads, such as
those containing whole wheat, oats, oatmeal,
whole rye, whole grain corn and buckwheat.
Choose breads and other foods that list whole
grains as the first item in the ingredient list.
•Limit the amount of bakery products you purchase,
including doughnuts, pies, cakes and cookies.
Oils, Dressings &
Shortenings
•When you must use oils for cooking, baking or in
dressings or spreads, choose the ones lowest in
saturated fats, trans fats and cholesterol — including
canola oil, corn oil, olive oil, safflower oil, sesame oil,
soybean oil and sunflower oil.
•Stay away from palm oil, palm kernel oil, coconut
oil and cocoa butter. Even though they are vegetable
oils and have no cholesterol, they’re high in
saturated fats.
•Don’t buy a lot of butter, cream and ice cream.
Save those for special occasions and, even then,
limit how much you eat. These foods have more
saturated fat than whole milk.
•Read the Nutrition Facts label and watch out for
the saturated and/or partially hydrogenated fats
hidden in casseroles, bakery goods, desserts and
other foods.
(legs and thighs). Try the skinless version or remove
the skin yourself.
•Select more meat substitutes such as dried beans,
peas, lentils or tofu (soybean curd) and use them as
entrees or in salads and soups. A one-cup serving
of cooked beans, peas, lentils or tofu can replace a
two-ounce serving of meat, poultry or fish.
•Pick up nuts and seeds. These are good sources of
protein and polyunsaturated and monounsaturated
fats – but remember, they tend to be high in calories,
so eat them in moderation.
•Remember that most store-baked goods are made
with saturated fats and/or trans fats. (Read the
Nutrition Facts label to determine the saturated fat,
trans fat and cholesterol content.) Check for storebaked goods that are made with polyunsaturated
or monounsaturated oils, skim or reduced-fat milk,
and egg whites — or make your own.
•Buy a nonstick pan or use nonstick vegetable spray
when cooking.
•Choose reduced-fat, low-fat, light or fat-free salad
dressings to use with salads, for dips or as marinades.
Often time, those thick and creamy dressings are
high in fat.
Source: American Heart Association www.heart.org
HealthMatters is published by the Medical Associates Health Plans for its Disease Management
members. The purpose of our Disease Management program is to help individuals stay healthy,
active, and informed about their disease. Our most important aim is to help you manage disease
and increase quality of life. Contact Casey Reinert, our Disease Management Nurse, to discuss
how we can help you feel your very best! (563) 584-4777 or (800) 747-8900 Ext. 377
Casey Reinert, RN, CHC
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