• Bran Muffins
• Soy Fruit Smoothie
• Crunchy Nut Granola
• Spaghetti and Meat Sauce
• Chinese Stir Fry
• Sun Burgers
• Roti with Curried Filling

Upton Sinclair was a journalist who went underground and worked in the Chicago slaughterhouses to gather the information to write his novel. His published book created at the time (1905) an uproar by the wealthy public who were shocked to learn about the conditions of filth in which the food they were eating was being prepared, and they were also unhappy with the exposé of the dire work conditions (which many preferred to not know about). This book was influential in the passing of the American Pure Food and Drug Act and the Beef Inspection Act. Social reforms for the workers were slower.

Coincidentally, I was reading this book on a recent trip to Sarnia, Ontario, where I was giving a diabetes presentation. And while waiting at the Sarnia VIA rail station I read about the St. Clair Tunnel - an underground tunnel that was built in 1891 under the St. Clair River between Sarnia and Port Huron, Michigan. It was the first tunnel built partly under water in North America that allowed a full railroad to run through it. One of the main purposes of this underground tunnel was to be a route for the transport of the meat from the Chicago stockyards to enter into Canada.

• redness
• swelling
• oozing pus
• unusual pain (although there may be no pain)
• fevers, chills or fatigue
• sudden unexplained increase in your blood sugar

If you experience an infection it is really important to see a doctor or foot care nurse right away. If you can not get an appointment with your doctor, then you should go to a walk-in clinic. If the infection is spreading then go to Emergency right away. Usually you will be given medication such as antibiotics immediately.

I have a comprehensive section on foot care in my book, The Complete Diabetes Guide, reveiwed by a top team of foot care specialists. You’ll learn how to keep your feet for life.

Perhaps the biggest benefit of fruit for the person with diabetes is that it can replace a sweet dessert (with triple or quadruple the amount of sugar) or a high-fat snack (such as potato chips).

Fresh fruit is also an excellent replacement for fruit juice. Did you know? A 12-ounce can of cola has about 10 teaspoons of sugar but the same amount of unsweetened juice has 10-20 teaspoons of sugar, depending on the type of juice. Fruit juice raises blood sugar quickly and should be limited or simply replaced with water.

 What are antioxidants and why are they so important? Antioxidants are plant compounds and vitamins that help reduce inflammation of your blood vessel walls. Having high blood sugar over many years causes damage to the inside of your blood vessels walls, so anything that helps reverse or reduce this is very important. Different fruits and vegetables have different antioxidants. If you eat different colored ones, you’ll be on your way. That’s why in the life-size meal photos in my books, fruits and vegetables are shown with virtually every meal.

I’ve been resisting getting a cell phone or any other handheld device, as I like the concept of being unreachable now and again. I have high regard of the importance of silence. However, what I have discovered in asking colleagues, and my children (usually the first ones to go to with technology related questions) is that there are quite a lot of amazing things about apps. One of my colleagues emailed me and said “I love apps!” Hmmm I thought, I really am behind the times!

So what is an app? Basically, a built in program that is readily accessible on your smart phone or tablet device. It can link you to an incredible database of information. Do an internet search for “diabetes apps”, or “exercise apps”, or even “quitting smoking apps” ―you’ll find an app for almost everything! Good luck in your search! Here are two apps that sound interesting and potentially helpful.

1.  Diabetes Buddy is available as a free download, or for a few extra features, for a price of about $5.00. You can use this app to track things that affect your blood sugar. For example, you can record the food and carbohydrate you eat, water consumption, your exercise, or record your blood sugar levels and fluctuations.

2. Lose It is a free tool for people trying to reduce calories. It has some similarities to Diabetes Buddy, including a food database with nutritional information, but it has less of a focus on diabetes. If you are eating out at a restaurant, you could quickly determine the calories, fat or other nutrients in the menu items you are thinking of ordering. You might change what you order, when you see what is hidden inside the restaurant choices. On the other hand, if you don’t check your app until after you eat, you might be in for a shock.

The downside of apps, is that all this recording might make you too focused on your diabetes. You might want to take a break now and again, turn all devices off, and instead go for a walk and then sit quietly and relax with a cup of tea. Now there’s a novel idea!

Karen’s Answer: Thank you for your question. The reason it is different, is these are different types of tests. When you test at home you just get a small sample of your blood sugar at different points of the day. However, there may be times when it is higher, such as right after you eat. An A1C takes into account all these ups and downs and gives a 3-month average of how much sugar has built up on your blood cells. In general, your A1C will be higher than random and fasting blood sugar levels found on a home meter.

A person without diabetes would generally have an A1C under 6%. However, this is very difficult to achieve when you have diabetes, and an A1C in the high 6′s is within target for a person with diabetes. The target range means that your risk for diabetes complications is kept low. An A1C in the 7′s would be above target. This is the time to think about whether you can do a little bit more exercise (such as walking). This will help your insulin work more effectively, to help reduce your A1C. Of course, keeping portions in check is also helpful to reduce your A1C. If you can get back under the 7% A1C this would be excellent.

Many people struggle with an A1C much above 7% and the goal is to reduce it as much as you can. Sometimes this will require a combination of medications along with lifestyle changes.

You might want to discuss with your doctor how often you really need to test your blood sugars at home, especially since you are not taking insulin. Since your levels are always in about the 5 range you aren’t really learning much new, or seeing any significant variation. Perhaps your time and energies are better spent on an extra 10 minutes of exercise (doing 3 tests a day likely takes about 10 minutes a day). Also, testing is expensive, perhaps put the $3/day in a jar and save up for something that will help you get more active (a new pair or walking shoes?).

You will find more information about blood sugar testing and the A1C  in my newest book, The Complete Diabetes Guide. You might want to get your library to bring it in for you, or order one directly at www.karengraham.ca or order from my distributor at 1-800-477-7377.

Good luck!

Karen

The magazine is looking for stories and photos that I have not been previously shared in any national publication, web site, or TV spot.

If you have an inspiring story that you would like to share, please forward it to me at Karen@karengraham.ca Your story will not be shared with anyone, without your permission.

I am inspired by others, and I am sure you are too. I look forward to hearing your story.

In North America we are often focused on dealing with overeating. We tend to forget about the vitamin and mineral deficiencies that used to plague our population. Sadly, those nutrient deficiencies still plague many poor nations today.

In fact, the World Health Organization has identified the following three nutrient deficiencies as the most significant to global public health: iodine, vitamin A and iron. In developing nations, the lack of these nutrients represents a major threat to the growth and health of pre-school children and pregnant women.

Iodine deficiency was a common cause of goiter in North America until the 1920’s-40’s when iodine was added to table salt. World salt iodination programs are having an impact, yet iodine deficiency still remains the most prevalent cause of brain damage in Africa and Asia. Unfortunately many countries do not yet have salt iodination programs in place.

Vitamin A deficiency is the leading cause of childhood blindness around the world. Therefore, supporting breastfeeding (since human milk is a natural source of vitamin A) is the best way to protect babies from vitamin A deficiency. It is recommended that children-at-risk be given vitamin A capsules.

Iron deficiency is the most common nutritional disorder in the world: over 30% of the world’s population is anemic. The lack of iron-rich foods is the obvious dietary problem but in the tropics, parasitic worm infections and malaria drain a person’s iron level.

If you are interested about global nutrition please visit: www.who.int/nut

If you are a health educator, you may want to watch Dr. Mike Evan’s full lecture that is available for viewing (audio with slides) at the Canadian Diabetes Association website.