Wabano Diabetes Program October 2014€¦ · Wabano Diabetes Clan ... o Sugar vs. Sweetener –my...

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Wabano Diabetes Clan – Wabano Centre for Aboriginal Health Funded by the Ministry of Health & Long Term Care, Government of Ontario

In this issue of Clan Connection:

Upcoming Clan Events -October & November – Earn Clan Points o Medicine Walks, Diabetes sharing circles, foot care workshops, etc.

Diabetes News o Sugar vs. Sweetener –my sweet tooth is confused! Written by Jessika Quigley, RD,CDE

Halloween Diabetes Quiz

o Complete the quiz, submit, pass (score of 50%) and receive 10 clan points! Recipes

o Check out our recipe section featuring healthy Halloween goodies, homemade vegetable dip and fall festive smoothies!

Information on Clan Points

o Are you a clan member? Sign up and starting earning CLAN POINTS!

To register or for more information on upcoming

sessions, contact:

Jessika Quigley, RD, CDE

Phone: 613-748-0657 (ext.243) or email:

[email protected]

Wabano Diabetes Program – October 2014

Bnaakwii qiizis The Falling Leaves Moon (October) is

the time when trees let go of their

leaves to help blanket mother earth

for her winter sleep. It is a time to

harvest other creatures of the land

and water. This moon speaks to the

things we need to let go of to grow

and move on. Source: 13 Moon Teachings-Wabano Centre

for Aboriginal Health 2014

Photo taken by: Paul Quigley Location: Corner Brook, Newfoundland

mailto:[email protected]

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October/November-Clan Events

Diabetes Sharing Circle

Date: Tuesday, October 21st Time: 5:30-6:30 pm Clan Points: 5

Wabano Centre for Aboriginal Health Wabano Cedar Lodge

Join us for a smudge and a confidential discussion about diabetes topics including: emotional aspects of living with diabetes, medications, and more.

Foot Care 101: Foot care and Toe Nail Fungus

Date: Tuesday, October 21st Time: 4:00-5:00 pm Clan Points: 5

Wabano Centre for Aboriginal Health Great West Life Boardroom

Do you know what toe nail fungus is or how you can get it? Want to learn more about preventing toe nail fungus to keep your feet happy and healthy? Join Susan, foot care nurse in this informative workshop!

Walk the Talk: Our Journey Together Diabetes Wellness & Education

Date: Saturday, November 15th Time: Clan Points: 5 *Please note: you must sign in with Wabano Diabetes Clan booth to receive points!

Rideau High School Gymnasium 815 St Laurent Blvd.

Southern Ontario Aboriginal Diabetes Initiative (SOADI) is hosting a community health event featuring free foot care, reflexology and chiropody sessions as well as other health related activities that will help you prevent diabetes or assist you in taking great care of your diabetes.

Medicine Walks with Linda Deer

Date: Saturday October 4th November 1st November 22nd

March 28th Clan Points: 5 *Must pre-register as space is limited.

Val Des Monts, Quebec

Join in for a Medicine Walk. Transportation from Wabano to Val Des Monts will be provided for those who register. A light lunch is also provided. *please note: October 4th and November 1st are full.

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Complete the Wabano Diabetes Clan Special Edition Halloween Quiz….if you dare!

Submit your answers to the Clan headquarters (either by email or a hard copy at reception) and

earn 10 clan points! Completed Quizzes must be submitted no later than October 31st

, 2014.

1. On Halloween night, it’s ok to eat as much sugar as you want as long

as you go trick-or-treating for 2 hours. True False

2. Vampires who have a sweet tooth would prefer to eat a fasting or

post meal blood glucose? Fasting Post Meal

3. A diabetic witch that wears pointy shoes would be at risk for (more

than 1 answer):

Ulcers

Foot deformities (i.e bunion, hammer toe)

Chipped toe nail polish

Unpleasant foot odor

4. Ghosts generally do not experience sensation. People who have diabetes and experience

lack of sensation (i.e in feet or hands) may have:

Nephropathy

Neuropathy

Ghost syndrome

Fall Frost Bite

5. A diabetic werewolf who eats sugar free candy does not need to worry about his blood

glucose levels since the candy is labeled “sugar-free”. True False

6. A vampire who appears sluggish and experiences headaches, blurred vision and irritability

may have:

Hypoglycemia

Irritable bowel syndrome

Hyperglycemia

Hypothyroidism

7. Which of the following Halloween treats is lowest in sugar?

1 caramel apple

¼ cup roasted pumpkin seeds

Tim Horton’s Pumpkin muffin

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8. Gerry Goblin has been eating well, taking his medication for diabetes and going for regular

walks in the graveyard every evening for 30 minutes. Dr. Frankenstein tells him that his

HbA1C is good. What is Gerry Goblins HbA1C?

Between 10-15%

Below 7%

8.5%

20%

9. Dr. Frankenstein does not have diabetes, but his son, Frankenstein junior was diagnosed

with Type 1 diabetes. What organ is not functioning properly in Frankenstein junior?

Heart

Kidneys

Pancreas

Pituitary Gland

10. Jack-o-lantern’s originated in Ireland and Scotland and were originally made using which

vegetable?

Pumpkins

Carrots

Celery

Turnips

11. A spider has eight legs and usually has eight of which body part? Hint: It is very important

to keep blood glucose in target ranges to avoid damage to this body part.

Mouth

Eyes

Ears

Knees

12. Pumpkins are bright in color due to their high content of beta-carotene which is

converted into vitamin A in the body. Pumpkin is also a good source of folate, fibre and

potassium. Pumpkins are considered a:

Vegetable

Fruit

Protein

Fat

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13. Candy corn is a popular Halloween treat that has been around for over 100 years and is

high in sugar. Corn has also been around well over 100 years and contains sugar-but it is a

sugar that is found naturally in the corn, and is referred to as:

Fibre

Carbohydrate

Glucose

Sucrose

14. A diabetic mummy experienced a low blood glucose reading on his glucometer (reading of

3.4 mmol/L). What is the best food/beverage he should consume to increase his low blood

glucose safely?

Spider crackers

1 can of diet ghoul pop

3 tsp sugar in water

½ cup orange vampire juice

15. The mummy’s blood glucose returns to normal (above 4mmol/L) after treating his low.

What should he consume to ensure his blood glucose levels remain normal if his Halloween

meal is more than 1 hour away?

4 spider crackers with peanut butter

2 caramel apples

1 low fat mouse

1 cup of orange vampire juice

16. Which Ghoulish diabetic character gets the recommended amount of physical activity

each week?

Witch of the West who fly’s on her broom 30 minutes 4x/week

Bobby the Bat who fly’s 30 minutes 3x/week

Willy the Werewolf who runs 50 minutes 1x/week

Bones the skeleton who walks 30 minutes 5x/week

BONUS: Skill testing Question:

17. What is the name of the moon, in Ojibwe culture, that signals to us that the summer is at its end

and the change of seasons is upon us? _______________________________________ .

Thank you for participating in the Wabano Diabetes Clan Diabetes Quiz!

You will be contacted with your grade after submission. A 50% pass is needed to obtain 10 clan points!

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Healthy eating can be made

possible even when highly sugared

treats are the theme of the season!

The photo to the left shows how

you can make ghost bananas and

mini pumpkins using simple

ingredients!

Ghost Bananas: use chocolate chips to

make ghoulish faces on each half of a

medium sized banana.

Orange Pumpkins: use clementines or

other types of oranges to replicate a

pumpkin, and add a small piece of celery

for the stem.

Using bright orange baby carrots, cucumbers for a

smile and broccoli for hair, you can turn a

vegetable platter into a delicious jack-o-lantern!

Use a mixture of your favorite veggies for the

Skeleton vegetable tray! Use a hummus of greek

yogurt dip for the face (see dip recipe on page 7).

Emotional Health Tip: Invite your friends over this fall for some good conversation, good laughs and

good food! Getting together with friends and family can often be a mood booster!

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Greek Yogurt Ranch Dip Ingredients:

1 and ½ cups plain greek yogurt

½ tsp dried chives

¾ tsp dried parsley

¼ tsp dried dill weed

¼ tsp garlic powder

¼ tsp onion powder

1/8 tsp salt *optional

¼ tsp black pepper

Directions: In a large bowl combine all of the ingredients

together and mix well. Cover the bowl with plastic wrap

and refrigerate for at least 2 hours but preferably overnight

for the best results.

Spiced Pumpkin Smoothie Ingredients:

¾ cup pureed pumpkin (from a can is fine)

1 cup milk or 1 cup unsweetened almond,

rice or coconut milk

1 tsp cinnamon

½ tsp nutmeg

2 tbsp ground flaxseed or chia seed

¼ tsp freshly grated ginger

¼ tsp vanilla extract

Directions:

Blend all ingredients together. Add ice if desired.

Apple Pie Smoothie Ingredients:

1 cup unsweetened applesauce

1 cup of milk or 1 cup unsweetened

almond, rice or coconut milk

1 tsp vanilla extract

½ tsp cinnamon

Fresh ginger – just a pinch!

Pinch of nutmeg

2 tbsp ground flaxseed or chia seed

Directions:

Blend all ingredients together. Add ice if desired.

Physical Health Tip:

Smoothies are a

great way to

replenish your

energy stores after

an intense workout

as they are easy to

make and delicious!

Add some Halloween fun to your dip by adding

carrot fingers! Use slivered almonds for nails.

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Written by: Jessika Quigley, Registered Dietitian & Certified Diabetes Educator

Recently, there was an article in the Ottawa Citizen entitled ‘Study finds artificial sweeteners induce fat’ and it was

brought to my attention by a client of mine who lives with diabetes. They had every reason to be shocked by this

report as many people who live with diabetes often use sweeteners (i.e. sweet & low, splenda, equal, etc.) to

replace sugar in their diet. These types of reports can create much confusion over the use of sugars and artificial

sweeteners in our diet. As a dietitian, my role is to help educate the public on food and nutrition. This article

creates an opportunity for me to help defuse the confusion around sugar and sweeteners so that you can make

informed decisions about food.

Sugar is not necessarily bad for your health. It provides energy (in the form of calories) but unfortunately not

much else! That’s why foods made of mostly sugar (i.e. pop and candy) are often referred to as, ‘empty calories’.

People living with diabetes can consume sugar safely; however too much can cause difficulty controlling blood

sugar levels and promote weight gain. Also, too much sugar can prevent you from getting enough vitamins and

minerals from foods with more natural and essential elements including whole grains, vegetables and fruits.

Sweeteners were developed to have the same taste as sugar but without the calories. There are many types of

sweeteners which people use in various foods or add to things like tea and coffee. They are also found in many

food products such as diet pop. Sweeteners are often used by people who have diabetes and/or want to reduce

their caloric intake for weight loss or maintenance. Health Canada has approved the safe use of various

sweeteners (see page 9), taking into consideration that they are consumed below the ADI (acceptable daily intake).

There have been various studies conducted on the use of sweeteners; however nothing has been shown to harm

the general public’s health. With reference to the Ottawa Citizen article, the study that they refer to does not

prove that consuming sweeteners causes us to gain weight or have an increased amount of fat tissue but does

shed light on how a high intake of sweeteners (above ADI) can possibly have adverse effects on our gut bacteria.

So which do you use? Think about your health goals to help you make your decision.

As a general guideline, when you want to use sugar, use with caution. Sugar can be part of a healthy eating plan if

you monitor the amount of sugar in your diet and limit the amount of foods that contains added sugar (i.e. pop,

juice, candy, baked goods, etc.) as many of these are the ‘empty calorie’ type foods. It is important to note that

sugar is found naturally in many foods such as corn and fruit. Despite being naturally found in these foods, the

sugar content must still be monitored for those living with diabetes or those trying to achieve a healthier weight. A

dietitian can help teach you a technique called carbohydrate counting which makes monitoring sugar intake much

easier and allows more flexibility in making food choices each day. Also, no matter which type of sugar you choose

(brown or white) or honey, all of these foods provide the same amount of calories per gram and affect our blood

sugar levels the exact same way.

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When you want to use sweeteners, use them sparingly. Since sweeteners have not been around as long as

sugar we do not know all the possible long term effects; however there have been studies conducted on

sweeteners, and findings show that they are safe for human consumption in moderate amounts. The use of

sweeteners may also prevent you from eating foods rich in nutrients so always make the majority of your food

intake from vegetables, fruits, whole grains, lean proteins, dairy and other foods with minimal food processing.

Consider the following when using sweeteners: Are you drinking diet pop along with a bag of buttered popcorn?

Are you adding sweetener to your 5-6 mugs of coffee each day? These are scenarios where there is need for

concern. Using sweeteners with not so healthy foods gives a false impression that you are making a healthy

choice. Also, when using sweeteners in that many mugs of coffee – the concern is more about the high amount

of caffeine and lack of hydration as these have known adverse health effects.

No matter what type of sugar or sweetener you decide to use, remember that it is your choice as a consumer. It

helps to make an informed food choice so think about where your consumption of sugars and sweeteners come

from and if you really need either in the first place.

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Clan Point

Rewards

Clan

Points

Pedometer

Water Bottle

Wabano Clan Mug

20

Fitness Bundle

Yoga Mat 30

Diabetes or other Healthy

Living Cook

Book/Education

Resource

40

Traditional Medicine

Bundles 50

Loblaws $20 Grocery Card 60

Loblaws Gourmet Cooking

Class 70

Loblaws $50 Grocery Card 120

What is the Wabano Diabetes Clan?

The Wabano diabetes clan is for any person living with a diagnosis of

diabetes (prediabetes, gestational diabetes or type 1 or type 2 diabetes),

that wants to improve their self-management skills. The Wabano Diabetes

Clan’s role is to offer innovative approaches to learning and make diabetes

self-management education fun and rewarding!

What are clan points?

Clan points can be accumulated by attending Wabano diabetes clan

events. They were created to encourage participation in diabetes and

other health related events for people living with diabetes.

How do I earn clan points?

Clan points can only be accumulated by registered Wabano Diabetes Clan

members. They are earned after a clan member has attended a diabetes

education session, nutrition workshop or other health related event

offered through the Wabano diabetes program.

How do I know how many clan points I have accumulated?

Any event that is offered through the Wabano diabetes program will list

the number of clan points that can be earned by attending. Clan events are

advertised through CLAN CONNECTION monthly newsletter, the Wabano

Centre for Aboriginal Health website (www.wabano.com), Wabano

Facebook, Twitter and through the Wabano clinic.

Clan points are tracked by the Wabano diabetes program health care

professionals, who would be more than happy to notify clan members of

their accumulated points upon request.

How do I become a Wabano Diabetes Clan member?

If you or someone you know live with diabetes, please contact Jessika or

Laura to register with the Wabano Diabetes Clan! 613-748-0657 (ext.243)

or email: [email protected] -or- [email protected].

Find out how you can become a member!

Wabano Diabetes Program October 2014€¦ · Wabano Diabetes Clan ... o Sugar vs. Sweetener –my...

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