Healthy Weight Week is January 18 – 24!

From fitwoman.org:

Healthy Weight Week was created 23 years ago to help people understand that health really isn’t about a number – on the scale or otherwise – and to encourage people to stop dieting and pursue livable and sustainable healthy lifestyles through eating well, living actively and feeling good about themselves.

Your healthy weight is your natural weight, which is largely determined by your genetics. If you come from a family of larger or smaller people, you are likely to be larger or smaller. Achieving and maintaining your healthy weight is supported by healthful, enjoyable living that includes mindful, pleasurable eating and physical activity, effective stress management, adequate sleep and more. It is not a weight that is achieved through restricting what you eat or excessively exercising in order to lose weight.

Read more

Happy Holidays from Family Care!

From Family Care’s family to yours, Merry Christmas and Happy Holidays!

2015 Office Christmas Party

As a special holiday bonus, here is one of my favorite holiday poems. Enjoy!

“At Christmas” by Edgar Albert Guest

A man is at his finest towards the finish of the year;
He is almost what he should be when the Christmas season’s here;
Then he’s thinking more of others than he’s thought the months before,
And the laughter of his children is a joy worth toiling for.
He is less a selfish creature than at any other time;
When the Christmas spirit rules him he comes close to the sublime.
When it’s Christmas man is bigger and is better in his part;
He is keener for the service that is prompted by the heart.
All the petty thoughts and narrow seem to vanish for awhile
And the true reward he’s seeking is the glory of a smile.
Then for others he is toiling and somehow it seems to me
That at Christmas he is almost what God wanted him to be.
If I had to paint a picture of a man I think I’d wait
Till he’d fought his selfish battles and had put aside his hate.
I’d not catch him at his labors when his thoughts are all of pelf,
On the long days and the dreary when he’s striving for himself.
I’d not take him when he’s sneering, when he’s scornful or depressed,
But I’d look for him at Christmas when he’s shining at his best.
Man is ever in a struggle and he’s oft misunderstood;
There are days the worst that’s in him is the master of the good,
But at Christmas kindness rules him and he puts himself aside
And his petty hates are vanquished and his heart is opened wide.
Oh, I don’t know how to say it, but somehow it seems to me
That at Christmas man is almost what God sent him here to be.

Donate to the Durham Rescue Mission!

For the last two years, our office has been selling small items like styluses, sunscreen, and hand warmers at our checkout desk to raise money for the Durham Rescue Mission. We are able to get most of the items online for about $1-$3 each and sell them for $2-$5 each, with 100% of the proceeds from the sale donated to charity. For just $2.05, you can help sponsor a meal for a homeless member of the Durham community, so every item we sell basically provides a free meal for someone in need.

While providing meals for the homeless is obviously important, the Durham Rescue Mission is also in need of toys and games for low income families, who may not have enough money in their budgets to buy presents for the holidays. If you donate your presents before December 18 this year, your gift will help make this year’s holiday special for some little kid who may not have received anything without your donation.

Last year, we used the “12 Days of Christmas” theme to buy presents to donate – you can view the details of our 2014 list at the bottom of the page. It was a lot of fun fitting the toys into the theme of the list and the budget allowed, so I decided to do the same thing again this year. I changed the theme slightly to “Family Board Games” and tried to find games that would be help bring a family together over the game. We hope these games get picked up and enjoyed by the family that receives them for many years.

These games are all a lot of fun, so maybe you can use the list as a gift giving guide for someone you are having trouble shopping for. Each game cost between $5 and $25, so they would make good presents. I have listed the games we were able to donate this year, with a brief description of each game from BGG. Enjoy!

Items Donated in 2015: 

12 Days of Christmas – The holiday-themed 12 Days takes the familiar “Twelve Days of Christmas” song and twists it into a quick-playing card game. Over twelve rounds, players try to re-gift unpopular cards while keeping cards that are strong enough to win the day, while also keeping a careful eye for bonus scoring at the end of the game.

11 Decks of Cards – A million games in one deck of cards.

Phase 10 – A rummy-type card game where players compete to be the first to finish completing all ten phases. Phases include collecting runs of numbers, collecting certain number of a given color cards, etc. The first player to finish completing the 10th phase wins. In case of ties, the player with the fewest number of points wins.

7 Ate 9 – From the box: “Fast and Fun Number Crunch’n! Players add, or subtract, 1, 2, or 3 to the number the top card on the pile to determine if they have a card that can be played next. Sounds simple, but with everyone playing simultaneously, the options are constantly changing.”

Eight Minute Empire: Legends – A quick game that implements the Civilization/Exploration theme using card-driven area control (by placing armies and cities in a small map) and set collection (by getting abilities from the cards). Players spread through the map in order to collect points at the end of the game by having majorities in regions and continents.

Red7 – The rules of Red are simple: Highest Card Wins! But Red is just one of seven games you’ll be playing. If you’re not winning the current game at the end of your turn, you’re out! And the last person standing wins the round.

6 Word Memoirs – In Six-Word Memoirs, teams use SMITH Magazine’s famous storytelling form to guess the names of famous people, places, and pop culture icons. Teams use imagination and quick word-writing wit to create and identify six-word descriptions on more than 1000 different topics. Can you describe George Washington, Lindsay Lohan or the City of San Francisco in exactly six words?

Five Crowns – Five Crowns is rummy with a five-suited deck and a twist. The set collection aspect of rummy is basically the same, with groups of three cards in either runs or denominations making a valid meld. The twist is that in each hand the number of cards required to create a meld increases, from three cards in the first hand to thirteen in the last. The game, therefore, consists of eleven hands.

Connect 4 – Connect 4 is a well known vertical game played with “checkers” (it is more akin to Tic Tac Toe or Go Moku). The board is placed in the stand to hold it vertically and the players drop checkers into one of the 7 slots, each of which holds 6 of the “checker’s” men, until one player succeeds in getting 4 in a row–horizontally, vertically or diagonally.

Tales & Games: Three Little Pigs – As a little pig, your dearest wish is to build a strong and beautiful house in which you can spend your long winter evenings. But you won’t need trowels nor scaffoldings, as only dice will allow you to construct your dream home. Beware the wolf prowling around, whose only thought is to literally blow down your comfy house!

Two Rooms and a Boom – A social deduction/hidden role party game for six or more players – there are two teams: the Red Team and the Blue Team. The Blue Team has a President. The Red Team has a Bomber. Players are equally distributed between two rooms (i.e., separate playing areas). The game consists of five timed rounds. At the end of each round, some players will be swapped into opposing rooms. If the Red Team’s Bomber is in the same room as the President at the end of the game, then the Red Team wins; otherwise the Blue Team wins.

Uno – Players race to empty their hands and catch opposing players with cards left in theirs, which score points. In turns, players attempt to play a card by matching its color, number, or word to the topmost card on the discard pile. If unable to play, players draw a card from the draw pile, and if still unable to play, they pass their turn. Wild and special cards spice things up a bit.

 

These are all really fun games, so I hope you get some good board game gift ideas – you should definitely consider trying them out for your own family!

Happy Holidays from Family Care!

Items Donated in 2014:
12 Decks of Cards
11 Crayon Boxes
10 Stacking Cups
9 Matchbox Cars
a Magic 8 Ball
7 Chess Sets
6 Harmonicas
a Size 5 Soccer Ball
Connect 4
3 Baseball Gloves
2 Chutes and Ladders
and Uno!

 

Why We Are Thankful For Our Patients

While its name should make its meaning obvious, Thanksgiving is a holiday designed to give thanks to our family and friends and to tell them how much they mean to you. Without our patients, Family Care would obviously cease to exist. Our business, literally, can’t function without them. So, this seems like a good time to say “thank you.”

At Family Care, we have a lot of really great patients that we always look forward to seeing when they come in to our office. The healthcare system overall is generally frustrating and we tend to see people when they are feeling terrible, but most of our patients still come in with a positive and friendly attitude. Their positive attitudes are endearing and give us a sense of pride whenever we are able to see our work actually helping someone. We are thankful for the opportunity to do something that we can be proud of and appreciate the opportunity to make a difference in people’s lives every day.

The hardest part about working in healthcare is seeing the amount of pain, both physical and emotional, that far too many people have to deal with on a daily basis. Seeing someone go through a terrible experience or receive heartbreaking news is never easy, but the strength that many of our patients have shown in dealing with their tragedies motivates us to do our best to help them and prepares us be strong for the next person who needs our support. When coping with our own personal problems, it helps to know that people have gone through similar things and still stayed positive and optimistic. We are thankful for the experiences our patients have shared with us and the wonderful examples they have set for us to follow in our own lives.

I, personally, am also thankful for the people I work with. Our staff is truly a joy to be around and I am always happy to see everyone each day. They are all very good at what they do and try very hard to take excellent care of our patients. It doesn’t even matter if they add salt to their ketchup, or eat M&Ms for breakfast, or win our fantasy football league without checking their team all season, or think everything is just “too much.” They are all uniquely wonderful people and I am thankful for the opportunity to be a part of their lives.

Lastly, thank you for reading! To show our appreciation, enjoy the best Thanksgiving song ever created:

Happy Thanksgiving!

Why We Are Thankful For Our Patients

A Thanksgiving Meal Plan For Diabetics

“A Thanksgiving Meal Plan For Diabetics” from diabetes.org:

We all know that food tends to be front and center on Thanksgiving Day. In fact, the majority of people eat well over 2,000 calories during their Thanksgiving meal. Think about it… between the appetizers, rich side dishes, and desserts – the calories can add up quickly, and so can the carbohydrates!

If you have diabetes or are trying to manage your weight, don’t let food stress you out this year. You can still enjoy the Thanksgiving feast and even some dessert (since it’s a special occasion). It just requires a little extra planning and self control on your part. Read on for more tips about how to create a healthy plate this Thanksgiving. We’ll also give you some examples of how to fit in a serving of your favorite holiday treat!

Create a Healthy Plate

One of the biggest problems that people have on Thanksgiving Day is portion control. Not only do we overload our plates with everything on the table, but we often go back for second and third helpings.

Remember that Thanksgiving is all about choices. Think about which dishes you can’t live without and which ones you don’t mind passing on. Then adjust portions to keep your carbohydrate and calorie count similar to what you usually eat at dinnertime.

When filling your plate, you can use the diabetes plate method as a guide to keep portions under control. From the start, you should only plan to fill your plate once instead of going back for more.

Navigating the Feast

Turkey is usually the central part of the Thanksgiving feast.

  • It is a high-protein food and has no carbohydrates. A portion is about 3-4 ounces, which is about the size of your palm.
  • Remove the skin on your turkey before eating it and choose white breast meat which is the leanest part of the bird.
  • Roast your turkey instead of deep-frying it. Roasting is a cooking method that requires little-to-no added fat. Just make sure you add some seasonings. Looking for a good turkey recipe? Try our Herb-Roasted Turkey this year!

The main ingredient in most stuffing recipes is bread, so it is high in carbohydrates and will need to be counted in your meal plan.

  • ½ cup of stuffing usually has about 15-30 grams of carbohydrate. Because it can vary, be sure to check the nutrition facts for your recipe.
  • Add extra non-starchy veggies like onions, carrots, celery, and mushrooms to your stuffing and use whole grain or 100% whole wheat bread.

Potatoes are another staple food on Thanksgiving Day. From buttery mashed potatoes to sweet potato casserole – these dishes can really pack in the carbohydrates, saturated fat, and calories.

  • Keep portions small, especially if there is a lot of added cheese, butter, or cream. One-half cup of mashed potatoes usually has about 15 grams of carbohydrate.
  • At the table, there’s no need to add a lot of extra sour cream or butter to your potatoes. Simply season them with a bit of freshly ground pepper or some trans-free margarine. Instead of sour cream, try non-fat Greek yogurt which is a much healthier alternative.
  • Sweet potatoes are especially flavorful on their own – there’s no need for alot of extra sugar or butter!
  • If you’re in charge of the potatoes this year, choose a “made-over” potato recipe that uses healthier ingredients. You can find some recipes right here on Recipes for Healthy Living like Sweet Potato Fries, Potato Casserole, or Herb and Olive Oil Mashed Potatoes.

Green Bean Casserole is also a very popular Thanksgiving side dish. You might be thinking this is a great option since green beans are a non-starchy vegetable. However, as with all casseroles, it can be packed with unhealthy fats and calories from ingredients like creamy soup, butter, and fried onions. Here are some tips when it comes to vegetable side dishes:

  • Fill half of your plate with non-starchy vegetables. Choose vegetable side dishes that include roasted or cooked vegetables without creamy sauces.
  • Offer to bring a delicious green salad for the occasion and serve the dressing on the side. A recipe you could try is our Green Salad with Raspberry Vinaigrette.
  • Season veggie side dishes with fresh herbs or onions and garlic. You can also put out some trans-free margarine for your guests to use if they want extra flavor.
  • Some other non-starchy vegetable side dishes that go great with a Thanksgiving meal are cooked carrots, steamed green beans, Sautéed Garlicky Spinach, Roasted Brussels Sprouts, Broccoli Almondine, or our Creamy Cheesy Cauliflower.

Cranberry sauce usually has a lot of added sugar and is dense in carbohydrates.

  • Just two tablespoons has almost 15 grams of carbohydrate.
  • If you absolutely cannot live without it, make sure you use just a tablespoon or two on top of your turkey. A little bit will go a long way!

Wondering how dessert fits into it all? Read our article on Fitting in Dessert.

Diabetic-Friendly Thanksgiving Side Dishes

Since November is National Diabetes Awareness Month and we have been featuring weekly recipes for DigItFarms’ CSA program, I thought it would be a good fit to feature some diabetic-friendly Thanksgiving Side Dish recipes. Below are some of the best looking recipes from diabeticlivingonline.com’s list. This is just a sample of the four recipes I thought looked the best, so check out the full article for a total of 22 ideas.

This Thanksgiving, show your loved ones how much you care by cooking up a nutritious holiday celebration. Choose from our collection of scrumptious diabetic side dishes to create an indulgent feast while keeping your eating plan on track. After all, Thanksgiving dinner is one of the most delicious meals we enjoy all year!

 

Scalloped Potatoes and Ham

Ingredients

  • 1/2 cup chopped onion
  • 1 1/2 cups fat-free milk
  • 3 tablespoons all-purpose flour
  • 1/8 teaspoon ground black pepper
  • 1 teaspoon snipped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
  • 1 medium round red potato, cut into 1/4-inch-thick slices
  • 1 medium sweet potato, peeled and cut into 1/4-inch-thick slices
  • 1 medium turnip, peeled and cut into 1/4-inch-thick slices
  • 1/4 cup water
  • 8 ounces low-fat, reduced-sodium cooked boneless ham, cut into thin strips
  • Paprika

Click HERE for cooking directions.

Fresh Green Bean Casserole

Ingredients

  • 1 1/2 pounds fresh green beans, trimmed
  • 2 tablespoons butter or margarine
  • 3 tablespoons all-purpose flour
  • 1 tablespoon dry ranch salad dressing mix
  • 1/4 teaspoon ground white pepper
  • 1 1/2 cups fat-free milk
  • Nonstick cooking spray
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 1 1/2 cups sliced fresh mushrooms
  • 1 cup soft whole wheat or white bread crumbs (1-1/3 slices bread)

Click HERE for cooking directions.

Rosemary Chive Parker House Rolls

Ingredients

  • 3 -3 1/2 cups all-purpose flour
  • 1 package active dry yeast
  • 3 tablespoons snipped fresh chives
  • 1 tablespoon snipped fresh rosemary
  • 3/4 cup water
  • 1/4 cup butter
  • 1 teaspoon sugar or sugar substitute* equivalent to 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1 egg
  • 1/4 cup mashed potatoes
  • 3 tablespoons butter, melted

Click HERE for cooking directions.

Buttermilk Corn Muffins

Ingredients

  • Nonstick cooking spray
  • 1 cup all-purpose flour
  • 3/4 cup yellow cornmeal
  • 1 tablespoon sugar or sugar substitute* equivalent to 1 tablespoon sugar (optional)
  • 2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1 cup buttermilk
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
  • 1 tablespoon canola oil
  • 1 tablespoon lower-fat stick margarine, melted
  • 1 teaspoon vanilla
  • 1/2 teaspoon butter flavoring

Click HERE for cooking directions.

Have a Happy Thanksgiving!

Thanksgiving Charity Dinner

If you are the type to go out to eat for Thanksgiving Dinner, or if you eat dinner late and want to go out for Thanksgiving Lunch, consider going to Plates Kitchen in Raleigh. Dinners are $39/person, but $20/person will be donated to stophungernow.org. Think of it as paying twice the price for your own meal, but also feeding 10 hungry people who can’t afford one. If you are interested, seats are limited so you should try to book now.

From plateskitchen.com:

Thanksgiving Charity Dinner: Plates For The World with Stop Hunger Now — Thu 11/26/15 at 12:00pm

Please join us Thursday, November 26 for Plates For The World, a special Thanksgiving charity event for the benefit of Stop Hunger Now, a non-profit, international hunger-relief organization that coordinates the distribution of food and other aid to crisis areas across the globe.

Our three-course dinner will feature Thanksgiving classics done in style by Chef Sam Bradford and his talented team.

Dinner served from 12:00 – 5:00 pm. $39/per person (includes tax & tip). For every meal sold, $20 will be donated to Stop Hunger Now.

Seats are limited! To make your reservation, please call us at (919)-828-0018.

Find out more at http://www.stophungernow.org/

World Diabetes Day is November 14!

From the International Diabetes Federation:

World Diabetes Day (WDD) is celebrated annually on November 14. Led by the International Diabetes Federation (IDF), World Diabetes Day was created in 1991 by IDF and the World Health Organization in response to growing concerns about the escalating health threat posed by diabetes.

Activities and materials in 2015 will focus on healthy eating as a key factor in the fight against diabetes and a cornerstone of health and sustainable development.

https://www.youtube.com/watch?v=hKrCeiUuwDE

From diabetes.co.uk, “the theme of World Diabetes Day, from 2014 to 2016 will be healthy living and diabetes and this year, there’s a focus on starting each day right by having a healthy breakfast.” Here are the key messages that the International Diabetes Federation focused on during 2014:

1. ‘Investing’ in a healthy breakfast will reduce the global burden of diabetes, and save billions in lost productivity and healthcare costs.

2. Ensuring access to an affordable and healthy breakfast is essential to reducing the global burden of diabetes.

To supplement our usual CSA Recipe feature and keep in theme with the goal of this health holiday, here are a few diabetes-friendly breakfast recipes for you to try this month.

The Durham Diabetes Coalition

During Diabetes Awareness Month, we are featuring topics and resources that can help our patients diagnose, treat, and manage their diabetes.

The Durham Diabetes Coalition is “a partnership of Durham County health and community organizations, faith-based groups, local government and universities, and community members.” They have helpful resources for managing your diabetes and host webinars to educate the community about diabetes online.

To help raise awareness for their good cause, we have listed a few of their upcoming webinars below, including two that are scheduled for this afternoon, if you’re interested in checking them out.

Tips for Traveling with Diabetes – Thursday, November 12, 2015; 2PM-2:30PM; Click HERE!

If you have any difficulties registering for the webinars using the links in this document, please contact Willa Robinson Allen at 919.560.7771 or via email at wrobinson@dconc.gov at least 15-20 minutes prior to the start of a webinar.  Please note, the confirmation link will be sent to the email address you included in your registration.  So, make sure you are able to access that email address prior to the start of the webinar.

Pre-diabetes – Thursday, November 12, 2015; 3PM-3:30PM; Click HERE!

Diabetes is a serious disease.  While there is no cure for diabetes, there are ways to live a healthy lifestyle and properly manage diabetes.  This webinar will go over four steps to help those with diabetes understand, monitor and manage their diabetes.

Vegetarian Eating and Diabetes – Things You Should Know – Tuesday, November 17, 2015; 10AM-10:30AM; Click HERE!

Eating fruits and vegetables is part of a healthy diet for most everyone.  While they are low in fat and high in fiber, there are still considerations that must be made if you have diabetes.  A dietician specializing in the area of diabetes will facilitate this webinar to help you learn how smarter food choices assist in diabetes management.

You can check out the full event schedule here.

Diabetes In The United States

Because November is National Diabetes Awareness Month, we are focusing on topics relevant to diabetes and how we can help our patients with the diagnosis.

Instead of a bunch of words, simply posting this nice infographic from the CDC seems like a much more efficient way for me to tell you that diabetes is widespread concern that probably impacts someone you know. Please take a moment to at least skim some of the statistics and details about diabetes in the graphic below. On a side note, I may or may not have chosen this particular infographic because it fits in so nicely with our website’s color scheme.

If your diabetes is uncontrolled or believe you are at risk of developing diabetes, please contact your physician and schedule an appointment. If you are interested in learning more about how you can help yourself or someone you love, the American Diabetes Association offers a free program to people with type 2 diabetes called “Living With Type 2 Diabetes.”

The program, available in English and Spanish, provides information and offers free guidance to help people learn how to manage diabetes at regular intervals throughout the year-long. People can enroll into this free program by visiting diabetes.org/type2program, calling 1-800-DIABETES, or texting Type2 to 69866 to learn more about the program in English or Tipo2 to 69866 to learn more about the program in Spanish.

Topics and resources include:

  • Food, nutrition and recipes
  • Stress and emotions (see infographic below)
  • Physical activity
  • Complications
  • Peer support online and via phone
  • Support from the Association’s local office
  • Support from the Association’s National Call Center
  • Opt in text messaging

– See more at: http://www.diabetes.org/diabetes-basics/statistics/infographics.html#sthash.2QaK4ZV9.dpuf