[NFBofSC] 5/17 DAN Meeting Notes

[Melanie Torrance]

The meeting was called to order at 7:05 pm
5 members were in attendance
There was 1 guest.

AGENDA
Skin care tips for diabetics. Skin is a body system that reflects what is going on inside your body. High blood glucose can cause dry skin. Regular body lotion may help. You don’t need to buy expensive lotions or those targeted for diabetes. CeraVe is a good overall daily moisturizer . Also, Cetaphil Intensive Healing lotion .Scar tissue and adhesive reactions often occur with the wearing of devices. Rotation is important
Use lotions that contain ceramides, peptides and Vitamin C. Examples are CeraVe and Cetaphil as mentioned above. 
Avoid sunburn which can affect blood glucose. The body is attempting to heal the burn and can cause a lower BG
Rotate insertion sites if wearing devices. Avoid areas on the skin which may have developed scar tissue.
Keep BG in Range
Wear a good sunscreen-broad spectrum ( covers both UVA and UVB rays) at least a 30 SPF
There was a general discussion about the benefits of drinking enough water for our skin as well as our overall health. Recommendations included the use of water enhancers such as Crystal Light, True Lemon, and Hawaiian Punch. It was also suggested that you use the smaller bottles of water that are sold. 

7. Stay in Control using the “Diabetes Plate” Method. 

The Diabetes Plate Method is the easiest way to create healthy meals that can help manage blood sugar. Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein, and carbohydrates—without any counting, calculating, weighing, or measuring. All you need is a plate!

To start out, you need a plate that is not too big. The size of our plate usually determines the size of our portions, so you want to start with a reasonably sized plate—we recommend about 9 inches across.

If your dinner plates are larger than this, try using a smaller salad or dessert plate for your meals. Or, if your dinner plates have a lip or artwork inside the edge, use that as a border for filling your plate.

Now that you have the right plate, it’s time to fill it! Imagine two lines drawn on your plate breaking it up into three sections:
1. Fill half your plate with nonstarchy vegetables.

Nonstarchy vegetables are lower in carbohydrate, so they do not raise blood sugar very much. They are also high in vitamins, minerals, and fiber, making them an important part of a healthy diet. Filling half your plate with nonstarchy vegetables means you will get plenty of servings of these superfoods.

Examples of nonstarchy vegetables:
Asparagus
Broccoli or Cauliflower
Brussels Sprouts
Cabbage (green, red, napa, bok choy, chinese)
Carrots
Celery
Cucumber
Eggplant
Leafy greens such as kale, collards, mustard greens, or Swiss Chard
Mushrooms
Okra
Green beans, pea pods, snow peas, and sugar snap peas
Peppers such as bell peppers and hot peppers
Salad greens such as lettuce, spinach, arugula, endive, and other salad mixes
Squash such as zucchini, yellow squash, chayote, spaghetti squash
Tomatoes

2. On the opposite side of your plate, Fill one quarter of your plate with lean protein foods

Foods high in protein such as fish, chicken, lean beef, soy products, and cheese are all considered “protein foods.”

Proteins foods (especially those from animal sources) usually contain saturated fat, which may increase your risk of heart disease. Lean proteins are lower in fat and saturated fat, making them a healthier choice. 

Keep in mind that some plant-based protein foods (like beans and legumes) are also high in carbohydrates.

Examples of lean protein foods include:
Chicken, turkey, and eggs
Fish like salmon, cod, tuna, tilapia, or swordfish
Shellfish like shrimp, scallops, clams, mussels, or lobster
Lean beef cuts such as chuck, round, sirloin, flank, or tenderloin
Lean pork cuts such as center loin chop or tenderloin
Lean deli meats
Cheese and cottage cheese
Plant-based sources of protein:
Beans, lentils, hummus, and falafel
Nuts and nut butters
Edamame
Tofu and tempeh
Plant based meat substitutes

 Fill one quarter of your plate with carbohydrate foods

Foods that are higher in carbohydrate include grains, starchy vegetables, beans and legumes, fruit, yogurt, and milk. These foods have the greatest effect on blood sugar.

Limiting your portion of carbohydrate foods to one quarter of your plate can help keep blood sugars from rising too high after meals.

Examples of carbohydrate foods:
Whole grains such as brown rice, bulgur, oats/oatmeal, polenta, popcorn, quinoa, and whole grain products (bread, pasta, tortillas)
Starchy vegetables such as acorn squash, butternut squash, green peas, parsnips, plantain, potato, pumpkin, and sweet potato/yam
Beans and legumes such as black, kidney, pinto, and garbanzo beans
Fruits and dried fruit
Dairy products like milk, yogurt, and milk substitutes (i.e. soy milk)

4. Choose water or a low-calorie drink

Water is the best choice because it contains no calories or carbohydrates and has no effect on blood sugar. Other zero- or low-calorie drink options include:
Unsweetened tea (hot or iced)
Unsweetened coffee (hot or iced)
Sparkling water/club soda
Flavored water or sparkling water without added sugar
Diet soda or other diet drinks
What about combination foods?




Our meals don’t always fit neatly into the sections of the plate. Many dishes combine the different food types together, like soups, casseroles, sandwiches, pizza, pasta, etc.

You can still use the plate method when preparing and portioning combination foods. Just identify the different foods in the dish and think about where they would fit in the plate.

For example, in a slice of pizza, the crust would be the carbohydrate food, the cheese and any meats on top would be the protein foods, and the tomato sauce and any vegetables on top would be the nonstarchy vegetables.

Try to prepare combination dishes with the same proportions as the plate. So, to build a pizza using the plate method, choose thin crust to reduce the portion of carbohydrates and top it with lots of vegetables instead of meat (or choose a lean meat). Stick to just 1 or 2 slices and serve with a side salad so that half your meal is nonstarchy vegetables. 
8. The meeting was adjourned at 8:05 pm



Sent from Melanie's i phone
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