We keep tabs on our bank accounts. Some of us wouldn’t miss a single box score and the latest updates to pennant race standings. And we check the weather before heading out for a picnic. In our day-to-day lives, we monitor all kinds of things, but the most vital to people with diabetes is blood-sugar level.
The whole point of taking medications, eating healthy foods in moderate portions at regular intervals, and exercising is to keep your blood sugar within reasonable targets—and there’s no way to know how well these steps are working without checking your blood sugar regularly. The more often you test, the better you can hone in on the perfect combination of strategies. Getting comfortable with pricking your finger might not sound like much fun, but it’s essential to taking good care of yourself. Here’s what to work on with your doctor.
Master the self-test. Your pharmacist, doctor, or a nurse should demonstrate how to do a self-test. Start by sticking your finger with a small needle, called a lancet. If you stick the side of your fingertip by your fingernail, you will avoid having sore spots on your finger pads. Apply the drop of blood to a testing strip. Your meter will provide results in five to 30 seconds, then record the numbers in a log book. Some meters record and store the results for you.
Explore meter options. Talk with your doc about the different kinds of meters and call your insurance provider before making a purchase. Many insurers cover some or all of the cost of meters and supplies. You can also ask for a referral to a diabetes educator, who might have samples of meters available for you to try out before you purchase.
If your numbers are too low. If you get a result of 70 mg/dL or under, your blood sugar is too low, and you should consume 15 grams of carbs. Even if you feel okay, don’t wait for the symptoms of hypoglycemia to kick in—that’s why you use a monitor after all. Take three to four glucose tablets, 1/2 cup of orange juice, 1 tablespoon of honey, six Lifesaver candies, 3/4 cup regular soda, or 1 tablespoon of sugar dissolved in water. Wait about 15 minutes, then check your blood sugar again.
Be prepared for high blood sugar. First, clarify with your doctor what level is too high for you. It could be 250 mg/dL or it could be higher. Whatever the cut-off point, you’ll need to call your doctor if you hit it. Alert your doctor’s office if you have elevated readings (higher than your designated goals) for more than three days in a row. Often, illness, stress, missing a dose of medication, or eating too much can cause spikes in your blood sugar.
Check in the morning. High morning blood sugar is known as the “dawn phenomenon,” and it’s not uncommon. During the wee hours of the morning, the body secretes hormones that inhibit insulin so that more glucose is available to the body at the start of the day—not what you need if you have diabetes. If you notice a pattern of high morning blood sugar, talk to your doctor. You may need to change the type or dosage of medication or insulin you take or when you take it, or tweak your evening eating habits. Your blood glucose will be easier to manage throughout the day if you start the day with normal readings.
Don’t sanitize with alcohol. Washing your hands with soap and warm water for 20 seconds will rid them of germs and oils that could throw off your blood-test results. Alcohol is an effective sanitizer, but it’s drying to your skin and causes more of a sting when your stick your finger to take blood.
Get in the flow. To better help blood flow, dangle your fingers down by your side, squeeze your hands open and closed a few times, or “milk” your fingertip to keep blood in the chosen digit before checking your blood sugar.
When to check more often. You’ll want to do extra blood-sugar checks when you’re sick or under stress, times when blood sugar tends to rise. Your doctor may also request that you do extra self-checks if you’ve recently made a change to your treatment plan such as starting a new medication, reducing a drug’s dose, or beginning a new exercise or activity.
Featured Recipe
Lamb Burgers with Fruit RelishIt’s burger season! Put a new spin on an old favorite by grilling lean ground lamb with fresh vegetables and herbs for a low-fat, tasty burger. An orange and raspberry relish adds a lovely, summery fresh flavor.
Serves 4
Ingredients:
1 pound lean ground lamb
1 medium carrot, peeled and grated
1 small onion, finely chopped
1/2 cup fresh whole-wheat breadcrumbs
Pinch freshly grated nutmeg
2 teaspoons fresh thyme leaves or 1 teaspoon dried thyme
1 large egg, beaten
2 teaspoons olive oil
4 whole-wheat English muffins
Salt and pepper
Shredded lettuce to garnish
Relish
1 orange
1/2 cup fresh or thawed frozen raspberries
2 teaspoons sugar
1 pound lean ground lamb
1 medium carrot, peeled and grated
1 small onion, finely chopped
1/2 cup fresh whole-wheat breadcrumbs
Pinch freshly grated nutmeg
2 teaspoons fresh thyme leaves or 1 teaspoon dried thyme
1 large egg, beaten
2 teaspoons olive oil
4 whole-wheat English muffins
Salt and pepper
Shredded lettuce to garnish
Relish
1 orange
1/2 cup fresh or thawed frozen raspberries
2 teaspoons sugar
Preparation:
1 Preheat a grill or oven broiler. Put the lamb into a large bowl. Add the carrot, onion, breadcrumbs, nutmeg, and thyme, and season with salt and pepper to taste. Mix well. Add the egg and use your hands to mix the ingredients together thoroughly.
2 Divide the mixture into four patties. Brush both sides of the burgers with oil, then put them in the grill pan. Cook for 4 to 5 minutes on each side, depending on thickness.
3 Meanwhile, make the relish. Cut the peel and pith from the orange with a sharp knife, and holding it over a bowl to catch the juice, cut between the membrane to release the segments. Roughly chop the segments and add them to the juice. Add the raspberries and sugar, lightly crushing the fruit with a fork to mix it together.
4 Split the English muffins and toast lightly. Put a lamb burger on each muffin and add some lettuce to garnish and a good spoonful of relish. Serve with the remaining relish and a green or mixed salad.
1 Preheat a grill or oven broiler. Put the lamb into a large bowl. Add the carrot, onion, breadcrumbs, nutmeg, and thyme, and season with salt and pepper to taste. Mix well. Add the egg and use your hands to mix the ingredients together thoroughly.
2 Divide the mixture into four patties. Brush both sides of the burgers with oil, then put them in the grill pan. Cook for 4 to 5 minutes on each side, depending on thickness.
3 Meanwhile, make the relish. Cut the peel and pith from the orange with a sharp knife, and holding it over a bowl to catch the juice, cut between the membrane to release the segments. Roughly chop the segments and add them to the juice. Add the raspberries and sugar, lightly crushing the fruit with a fork to mix it together.
4 Split the English muffins and toast lightly. Put a lamb burger on each muffin and add some lettuce to garnish and a good spoonful of relish. Serve with the remaining relish and a green or mixed salad.
Per serving (one burger): 370 cal, 12 g fat (4 g sat), 40 g carbs, 26 g protein, 6 g fiber, 121 mg chol, 328 mg sodium
Great Ideas
Great Ideas
5 Ridiculously Easy Ways to Cut Carbs
When we belly up to the carb bar, our blood sugar has to pay the tab. Of course, the body needs carbohydrates as a source of energy. But high-carb foods can raise blood sugar too high, too fast. The culprits often include muffins, cookies, white bread, and other baked goods made with white flour, easily digested starches such as potatoes, and refined grains such as white rice. Too many of these foods increase insulin resistance and make it harder to control your blood sugar. To help, here are five simple strategies to reduce carbs.
Skip dinner rolls. Bread isn’t bad for you, especially if it’s whole grain. But if you had a sandwich at lunch or toast with your eggs at breakfast, that’s probably all the bread you need for the day. Ask the waiter to remove bread at restaurants and don’t leave a bread basket within arm’s reach at home.
Wrap with lettuce leaves. Replace tortillas or buns with lettuce. Wrap the lettuce around canned tuna or salmon, shredded carrots, diced celery, and pepper slices.
Swap potato salad for coleslaw. Cabbage is incredibly low in calories and high in fiber. Shred eight cups red and green cabbage, then mix in a whisked combination of 2/3 cup fat-free sour cream, 2/3 cup plain nonfat yogurt, 1/4 cup cider vinegar, 1 tablespoon of low-fat mayo, 4 teaspoons sugar, 2 ounces blue cheese, 4 Granny Smith apples cut into wedges, and 2 slivered red bell peppers. Yummy!
Cut your pasta in half. Serve yourself a half-cup of pasta instead of a whole cup and bulk it up with sautéed peppers, mushrooms, spinach, or other vegetables.
Thwart carb cravings with H2O. Feel a carb craving coming on? Drink a glass of water and wait 15 minutes. If you’re still craving a particular food, put one serving on a plate and sit down at a table to eat it. When you’re done, get out of the kitchen. It will keep you from overeating without feeling deprived.
Skip dinner rolls. Bread isn’t bad for you, especially if it’s whole grain. But if you had a sandwich at lunch or toast with your eggs at breakfast, that’s probably all the bread you need for the day. Ask the waiter to remove bread at restaurants and don’t leave a bread basket within arm’s reach at home.
Wrap with lettuce leaves. Replace tortillas or buns with lettuce. Wrap the lettuce around canned tuna or salmon, shredded carrots, diced celery, and pepper slices.
Swap potato salad for coleslaw. Cabbage is incredibly low in calories and high in fiber. Shred eight cups red and green cabbage, then mix in a whisked combination of 2/3 cup fat-free sour cream, 2/3 cup plain nonfat yogurt, 1/4 cup cider vinegar, 1 tablespoon of low-fat mayo, 4 teaspoons sugar, 2 ounces blue cheese, 4 Granny Smith apples cut into wedges, and 2 slivered red bell peppers. Yummy!
Cut your pasta in half. Serve yourself a half-cup of pasta instead of a whole cup and bulk it up with sautéed peppers, mushrooms, spinach, or other vegetables.
Thwart carb cravings with H2O. Feel a carb craving coming on? Drink a glass of water and wait 15 minutes. If you’re still craving a particular food, put one serving on a plate and sit down at a table to eat it. When you’re done, get out of the kitchen. It will keep you from overeating without feeling deprived.
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