A Health Newsletter Serving the North Coast Schools Medical Insurance Group
Vol. 26, No. 11 | November 2018
In this Issue: Director’s Note | National Diabetes Month | Recipe: Fresh Green Bean Casserole
Director’s Note
Stacy Lane, JPA Director
National Diabetes Month – November 2018
November is designated as National Diabetes Month in the United States. Diabetes is quite prevalent in our pool and how well you manage your condition can make a marked difference in your personal cost of medical coverage, both in terms of premiums and out-of-pocket costs, such as pharmacy and doctor visit co-pays. Diabetes is a disease that can affect almost every part of your body. Your self-management of your diet, cholesterol and blood pressure, in addition to regulating your blood glucose, can help prevent serious health problems associated with this disease.
Last month I had a discussion with a member who is a borderline type 2 diabetic. She said it was a struggle to be compliant with her self-management, especially when it came to her meal planning, but she was making new habits. Although she found it very difficult at first, she noted it was getting easier. She had noticed she was feeling better and was hopeful that after a few more months of solidifying her new lifestyle, she might be able to drop off her medications. One of her motivations is that with less prescriptions, fewer doctor office co-pays and actively utilizing the new FREE Livongo metering system, her potential savings could be over $100/month in out-of-pocket costs!
Coming up in December’s newsletter will be the schedule for our 2019 Health Screening Program. Included for FREE in the blood tests we provide is the A1C test, showing your average glucose level over the past three months. This test is an important marker for those that are diabetic and don’t know it, as well as those that are in danger of becoming diabetic. Please make sure you remember to sign up for this important program once the schedule is released. If you had a high A1C test earlier this year from the 2018 Health Screening Program, please also make sure you follow up with your primary care physician, if you have not already done so
If you have any questions, particularly about signing up for the Livongo program, please feel free to call our office at 707-445-7126 or visit the Pharmacy tab of our website. Starting on January 1, 2019, Livongo will also be available for FREE under the Pine Plan pharmacy program, currently managed by Blue Shield!
It’s National Diabetes Month
The Big Picture
- More than 30 million people in the United States have diabetes, and 1 in 4 of them don’t know they have it.
- More than 84 million US adults—over a third—have prediabetes, and 90% of them don’t know they have it.
- Diabetes is the 7th leading cause of death in the United States (and may be underreported).
- Type 2 diabetes accounts for about 90% to 95% of all diagnosed cases of diabetes; type 1 diabetes accounts for about 5%.
- In the last 20 years, the number of adults diagnosed with diabetes has more than tripled as the American population has aged and become more overweight or obese.
Risk
You’re at risk for developing prediabetes or type 2 diabetes if you:
- Are overweight
- Are age 45 or older
- Have a parent, brother or sister with type 2 diabetes
- Are physcially active less than 3 times a week
- Have ever had gestational diabetes (diabetes while pregnant) or given birth to a baby weighing more than 9 pounds
Symptoms
If you have any of the following diabetes symptoms, see your doctor about getting your blood sugar tested:
- Urinate (pee) a lot, often at night
- Are very thirsty
- Lose weight without trying
- Are very hungry
- Have blurry vision
- Have numb or tingling hands or feet
- Feel very tired
- Have very dry skin
- Have sores that heal slowly
- Have more infections than usual
What Causes Prediabetes?
Insulin is a hormone made by your pancreas that acts like a key to let blood sugar into cells for use as energy. If you have prediabetes, the cells in your body don’t respond normally to insulin. Your pancreas makes more insulin to try to get cells to respond. Eventually your pancreas can’t keep up, and your blood sugar rises, setting the stage for prediabetes—and type 2 diabetes down the road.
Simple Blood Sugar Test
You can get a simple blood sugar test to find out if you have prediabetes. Ask your doctor if you should be tested. https://www.cdc.gov/diabetes/basics/prediabetes.html
Diabetes Superfoods
There are many foods rich in vitamins, minerals and fiber that you can make part of your daily eating plan that are good for your health. Some of these include non-starchy vegetables, fruits, legumes, nuts, seeds, and whole grains. “Superfood” is a term used by many food and beverage companies as a way to promote a food thought to have health benefits; however, there is no official definition of the word by the Food and Drug Administration (FDA). The FDA regulates the health claims allowed on food labels to ensure there is scientific research to support the claims. The list of foods below are rich in vitamins, minerals, antioxidants and fiber that are good for overall health and may also help prevent disease.
Beans
Kidney, pinto, navy, or black beans are packed with vitamins and minerals such as magnesium and potassium. They are very high in fiber too. Beans do contain carbohydrates, but ½ cup also provides as much protein as an ounce of meat without the saturated fat. To save time you can use canned beans, but be sure to drain and rinse them to get rid of as much added salt as possible.
Dark Green Leafy Vegetables
Spinach, collards, and kale are dark green leafy vegetables packed with vitamins and minerals such as vitamins A, C, E, and K, iron, calcium and potassium. These powerhouse foods are low in calories and carbohydrates too. Try adding dark leafy vegetables to salads, soups and stews.
Citrus Fruit
Grapefruits, oranges, lemons and limes or pick your favorites to get part of your daily dose of fiber, vitamin C, folate and potassium.
Sweet Potatoes
A starchy vegetable packed full of vitamin A and fiber. They are also a good source of vitamin C and potassium. Craving something sweet? Try a sweet potato in place of a regular potato and sprinkle cinnamon on top.
Berries
Which are your favorites: blueberries, strawberries or another variety? Regardless, they are all packed with antioxidants, vitamins and fiber. Berries can be a great option to satisfy your sweet tooth and they provide an added benefit of vitamin C, vitamin K, manganese, potassium and fiber.
Tomatoes
The good news is that no matter how you like your tomatoes, pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, vitamin E and potassium.
Fish High in Omega-3 Fatty Acids
Omega-3 fats may help to reduce the risk of heart disease and inflammation. Fish high in these healthy fats are sometimes referred to as “fatty fish.” Salmon is well known in this group. Other fish high in omega-3 are herring, sardines, mackerel, trout, and albacore tuna. Choose fish that is broiled, baked or grilled to avoid the carbohydrateX and extra calories that would be in fish that is breaded and fried. The American Diabetes Association Standards of Medical Care in Diabetes 2017 recommends eating fish (mainly fatty fish) twice per week for people with diabetes.
Nuts
An ounce of nuts can go a long way in getting key healthy fats along with helping to manage hunger. In addition, they offer magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds, are a good source of omega-3 fatty acids.
Whole Grain
It’s the whole grain you’re after. The first ingredient on the label should have the word “whole” in it. Whole grains are rich in vitamins and minerals like magnesium, B vitamins, chromium, iron and folate. They are a great source of fiber too. Some examples of whole grains are whole oats, quinoa, whole grain barley and farro.
http://www.diabetes.org
Recipe of the Month: Fresh Green Bean Casserole
Ingredients
- 1½ pounds fresh green beans, trimmed
- 2 tablespoons butter
- 3 tablespoons all-purpose flour
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 1½ cups fat-free milk
- 1 tablespoon canola oil
- 2 large onions, halved and sliced (2 cups)
- 4 gloves garlic, minced
- 1½ cups sliced fresh mushrooms
- 1 cup soft whole wheat or white bread crumbs (1¹/3 slices bread)
Instructions
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Preheat oven to 375°F. In a large saucepan, cook green beans in lighty salted boiling water for 10 minutes; drain and place in a 2-quart rectangular baking dish; set aside.
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In a medium saucepan heat butter over medium heat. Stir in flour, dry dressing mix, salt and pepper until combined. Whisk in milk. Cook and stir over medium heat until thickened and bubbly; remove from heat.
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In a large skillet heat oil over medium heat. Add onions and garlic; cook and stir for 4 to 5 minutes or until tender and starting to brown. Remove ½ cup of the onion mixture; set aside.
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Add mushrooms to skillet and cook about 5 minutes or until tender. Stir into sauce mixture. Pour over beans in dish; toss with tongs to coat.
Serves: 12 | Prep Time: 35 Minutes | Total Time: 1 Hour
Source: eatingwell.com